START HERE
DEMO VIDEO ON MEASUREMENTS
EDUCATIONAL MODULES
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The Vegan Girl Method: Blueprint for Building a Weight Loss Plate (15:50)
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The Vegan Girl Method Basics (13:37)
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Mix and Match Meal Ideas
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Questionnaire for portion sizes
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Why We Need Protein to hit our Fitness Goals! (9:11)
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Carbs for Weight Loss (9:34)
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Understanding Fats for Weight Loss (9:05)
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How to Eat Mindfully (8:23)
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Stress Eating & Strategies to Manage it (13:54)
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Five Tips to Maintain a Healthy Body Image (5:54)
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How to build a balanced snack combo (7:20)
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Habits for a sustainable lifestyle (10:51)
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How to meal prep (11:56)
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Meal Prep Hacks (7:44)
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The Truth About Boosting your Metabolism (10:36)
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Exercise & Vegan Nutrition (15:42)
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Overcoming Weight Loss Plateaus (3:37)
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Navigating the Holidays (10:49)
TRACKERS: MEALS, METRICS AND HABITS
AFFIRMATIONS
Suggested workouts
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15 minute core workout
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Resistance training UPPER BODY workout
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Resistance training LOWER BODY workout
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Resistance training UPPER BODY workout_2
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Resistance training LOWER BODY workout_2
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Resistance training UPPER BODY workout 3
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Resistance training LOWER BODY workout_3
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The-Workout-Legs-Abs-Butt (54 minutes)
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The-workout-Shoulders-Triceps-Chest (36 minutes)
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Workout-Back-and-Biceps (23 minutes)
GROUP COACHING CALLS
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Group Coaching Call 5/28 (58:18)
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Group Coaching Call 6/11 (31:02)
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Group Coaching Call 6/11 part TWO (1:00)
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Group Coaching Call 6/25 (60:55)
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Group Coaching Call 7/9 (61:03)
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Group Coaching Call 7/23 (58:53)
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Group Coaching Call 8/6 (57:11)
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Group Coaching Call 8/13 (59:54)
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Group Coaching Call 8/27 (56:15)
Meal Plans
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JULY meal plan/grocery list
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AUGUST meal plan/grocery list
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SEPT 2024 meal plan/grocery list
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OCT 2024 meal plan/grocery list
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November 2024 Meal Plan/Grocery List
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December 2024 meal plan/grocery list
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January 2025 Meal Plan_Grocery List
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February 2025 Meal Plan/Grocery List
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March Meal Plan/Grocery List
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April Meal Plan
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August 2025 Meal Plan/Grocery List
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SEPT meal plan/grocery list
The 30 in 30 Days Challenge (2nd edition)
LIVE Cooking Demo's
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hp waffle pancake cooking demo- (7:22)
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high-protein-pancakes-waffles-recipe
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Protein Bagel cooking demo (7:07)
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Protein-bagel recipe
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TVP Southwestern Wrap cooking demo (8:41)
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tvp-southwestern-wrap-recipe
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Rotisserie Chicken/Soy Curls cooking demo (14:36)
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rotisserie-chicken-soy-curls RECIPE
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High Protein Pumpkin Oat Bar LIVE cooking demo (25:44)
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pumpkin-oat-bar recipe
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General TSO's Soy Curls recipe LIVE cooking demo (22:20)
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General TSO's Soy Curls recipe
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Ground “Beef” Bulgogi Bowls LIVE cooking Demo (28:14)
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Ground-beef-bulgogi-bowls-recipe
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Seitan LIVE cooking Demo (27:47)
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Seitan Recipe
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Sloppy Joe LIVE cooking Demo (19:14)
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tvp-sloppy-joe recipe
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Freezer Burritos LIVE cooking Demo (24:16)
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Freezer Burritos Recipe
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crispy-fava-tofu-salad-with-farro-and-pineapple-dressing LIVE cooking Demo (27:03)
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crispy-fava-tofu-salad-with-farro-and-pineapple-dressing
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Mediterranean Soy Curl Bowl LIVE Cooking Demo (20:51)
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mediterranean-soy-curl-bowl recipe
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Fava Tofu Lasagna Recipe
Recipes-SALADS
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green-lentil-salad recipe
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citrus-spinach-salad recipe
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arugula-salad recipe
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cucumber-salad recipe
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fattoush-salad- recipe
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fattoush-salad recipe
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big-bowl-dinner recipe
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edamame-salad recipe
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kale-slaw-with-curried-almond-dressing recipe
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italian-salad recipe
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pomegranate-squash-kale-salad recipe
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lemony-carrot-salad recipe
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kale-salad-with-mushrooms-ginger-dressing recipe
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peanut-tempeh-salad recipe
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nourish-bowl-with-lemon-tahini-dressing-recipe
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potato-salad recipe
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spinach-salad recipe
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quinoa-salad recipe
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rainbow-salad recipe
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simple-tofu-salad recipe
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three-bean-salad recipe
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stoplight-farro-salad recipe
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sunshine-salad recipe
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trader-joe-s-legume-and-spinach-salad recipe
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trader-joe-s-green-goddess-pasta-salad recipe
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trader-joe-s-sriracha-tofu-salad-2-0 recipe
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vegan-egg-salad-sandwich recipe
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wild-rice-salad recipe
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watermelon-basil-salad recipe
Recipes-AIRFYER & STIRFRY
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air-fried-chicken-fingers-soy-curl
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air-fryer-crispy-chickpea-kale-caesar-salad
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air-fryer-sesame-tofu-with-salad
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air-fryer-sweet-and-sour-tofu
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air-fryer-tempeh-blt
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asian-tofu-mushroom-stir-fry
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cashew-coconut-stir-fry-with-brown-rice
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cauliflower-stir-fry
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easy-air-fryer-crispy-tofu-noodle-bowl
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easy-air-fryer-sesame-tofu-salad
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ginger-miso-tofu-stir-fry
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high-protein-veggie-stir-fry (1)
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high-protein-veggie-stir-fry
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high-protein-veggie-stir-fry
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lupini-tomato-stir-fry
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miso-mushroom-stir-fry
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mushroom-cauliflower-stir-fry
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mushroom-edamame-stir-fry-with-brown-rice
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peanut-ginger-spring-stir-fry
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peanut-hoisin-stir-fry
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peanut-stir-fry-with-brown-rice
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plant-based-cajun-sausage-stir-fry
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tempeh-stir-fry-with-brown-rice
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toasted-cashew-stir-fry
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tofu-coconut-broccoli-and-rice
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tofu-stir-fry-greens-and-brown-rice
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tofu-stir-fry-with-broccoli-brown-rice
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tofu-stir-fry-with-broccoli-quinoa (1)
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tofu-stir-fry-with-broccoli-quinoa
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tofu-stir-fry-with-peanut-sauce
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trader-joe-s-peanut-tofu-stir-fry
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trader-joe-s-sriracha-tofu-noodle-stir-fry
Recipes-TEMPEH
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air-fryer-tempeh-blt
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bbq-tempeh-power-bowl
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ginger-tempeh-foil-packet-with-rice
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ginger-tempeh-foil-packet
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instant-pot-cauliflower-and-tempeh
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instant-pot-cauliflower-tempeh-tikka-masala
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instant-pot-tempeh-chili
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maple-tempeh
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peanut-tempeh-salad
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peanut-tempeh-with-broccoli-and-rice
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potato-basil-salad-with-tempeh
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sesame-tempeh-cauliflower-and-rice
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sweet-potato-chips-kale-tempeh
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tempeh-burgers
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tempeh-butternut-squash-bake
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tempeh-jerky
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tempeh-salad-turmeric-lime-dressing
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tempeh-taco-lettuce-wraps
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tempeh-tikka-masala-with-rice
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tempeh-with-kale
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tempeh-wrap
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trader-joe-s-kung-pao-cauliflower-chickpea-bowl
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trader-joe-s-kung-pao-cauliflower-lettuce-cups
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vegetarian-pasta-bolognese
Recipes-*LENTILS (use organic for protein content)
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artichoke-lentil-stew
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beet-lentil-stew
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brown-lentil-casserole
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bulgur-french-lentils-veggies
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curried-lentils-tomatoes
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eggplant-lentils
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french-lentil-and-veggie-salad
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greek-lentil-salad (1)
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green-lentil-salad (2)
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harissa-cauliflower-and-lentils
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hearty-lentil-soup
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lentil-bolognese
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lentil-grain-bowl
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lentil-salad
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lentil-soup (1)
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lentil-soup (2)
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lentil-soup (3)
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lentil-spinach-salad
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lentil-tabbouleh
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lentil-tacos
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lentils-potatoes-with-curry
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potato-lentil-curry
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red-lentil-bulgur-pilaf
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red-lentil-soup
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rice-and-lentil-salad
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spinach-and-lentil-flatbread
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tangy-lentils-quinoa
RECIPES-DRESSINGS (FOR SALAD/BOWLS)
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creamy-curried-almond-dressing
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easy-no-cook-blender-pizza-sauce
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homemade-blueberry-sauce
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kale-slaw-with-curried-almond-dressing
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nourish-bowl-with-lemon-tahini-dressing
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peanut-sauce
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salad-with-mustard-dressing
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tamarind-sweet-sour-sauce
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teriyaki-sauce
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thai-quinoa-salad-with-peanut-dressing
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vegan-fish-sauce
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vegan-hemp-seed-alfredo-sauce
RECIPES-MY FAVORITE'S
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air-fried-chicken-fingers-soy-curl
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air-fryer-sweet-and-sour-tofu
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bolognese
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cherry-tofu-smoothie-bowl
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chickpea-flour-omelet
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crab-cakes
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easy-red-lentil-stew
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lemony-soy-curl
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lentil-bolognese
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lentil-quesadilla
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lentil-soup
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lobster-roll
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maple-tempeh
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protein-baked-oatmeal
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red-lentil-patty
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seitan (1)
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seitan
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soy-curl-shawarma
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soy-curls-using-an-air-fryer
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tempeh-jerky
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tofu-bacon
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tofu-mac-n-cheese
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tofu-salad-sandwich
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tvp-chicken-nuggets
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tvp-meatball-or-patty
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vegan-chicken-salad
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vegan-egg-salad-sandwich
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organic-lentils-farro-and-broccolini
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spinach-lasagna
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Edamame-spread
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Vegan-eggs
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crispy-fava-tofu-rolls
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vegan-lox
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high-protein-spinach-artichoke-dip
RECIPES-Tofu
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bbq-tofu-with-cauliflower-tots
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curried-tofu-with-rice
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curry-spiced-tofu
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filipino-pancit-with-tofu
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ginger-miso-tofu
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hummus-crusted-tofu
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indian-tofu-paneer
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mattar-tofu-with-rice
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mini-tofu-frittatas
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scrambled-tofu-black-beans
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scrambled-veggie-tofu
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sesame-tofu-soba
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shredded-tofu-tacos
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simple-tofu-burrito
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simple-tofu-salad
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spiced-tofu-with-potato
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spicy-tofu-scramble
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toaster-oven-baked-tofu
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tofu-and-rice-salad
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tofu-breakfast-sandwich
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tofu-hot-pot
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tofu-patty-melt
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tofu-scramble-burrito
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tofu-scramble-with-strawberries
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tofu-spring-rolls
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tofu-taco-salad
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tofu-veggie-bowl
RECIPES- Carbohydrates
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amaranth-with-peppers-cabbage
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broccoli-almond-pesto-pasta
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brown-rice-edamame-salad
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bulgur-pilaf
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citrus-farro-shaved-brussels-salad
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classic-tabbouleh
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creamy-spinach-cannellini-pasta
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fennel-orange-red-onion-bulgur-salad
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frenchy-bulgur
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hearty-lentil-quinoa-stew
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kale-couscous-and-artichoke-salad
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kale-white-bean-pasta
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lemon-pea-pasta
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maple-glazed-pear-parsnip-pasta
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mediterranean-pasta-with-kale
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mushroom-edamame-stir-fry-with-brown-rice
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mushroom-white-bean-polenta
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plant-based-pasta-primavera
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quinoa-breakfast-oats
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quinoa-kale-salad
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quinoa-with-mixed-greens-avocado
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stoplight-farro-salad
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sweet-pea-mint-pesto-pasta
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tofu-stir-fry-with-brown-rice
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vegan-apple-bulgur-bowl
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vegan-kale-farrotto
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vegetable-soup-with-bulgur
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vegetarian-pasta-bolognese
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white-bean-pasta-salad
RECIPES-20 Minute Meals
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air-fried-fava-tofu-with-peanut-sauce
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bbq-tofu-sandwich
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easy-air-fryer-tofu
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easy-tempeh
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edamame-salad
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high-protein-pasta-salad
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high-protein-smoothie
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high-protein-summer-salad
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high-protein-wrap
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mediterranean-fava-tofu
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soy-curl-wrap
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spicy-tempeh
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TOFU COMBO
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tofu-cream-cheese-bagel
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tofu-sheets-stir-fry
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vegan-chicken-parmesan-tofu-parm
Instapot-Recipes
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instant-pot-black-bean-chili-with-quinoa
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instant-pot-baked-beans-toast-and-berries
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instant-pot-black-beans
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instant-pot-cauliflower-and-tempeh
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instant-pot-cauliflower-tempeh-tikka-masala
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instant-pot-chickpea-peanut-curry (1)
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instant-pot-coconut-curry-tofu-soup
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instant-pot-creamy-split-pea-soup-with-bread
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instant-pot-lentil-potato-curry
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instant-pot-lentil-spaghetti
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instant-pot-peanut-miso-tofu-noodle-soup
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instant-pot-red-lentil-coconut-curry-with-rice
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instant-pot-red-lentil-coconut-curry
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instant-pot-sesame-cauliflower
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instant-pot-tomato-bean-soup
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instant-pot-vegan-fried-rice
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instant-pot-walnut-black-bean-chili
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mexican-sweet-potato-black-bean-stew
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sesame-tempeh-cauliflower-and-rice
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tempeh-tikka-masala-with-rice
Sheet Pan Recipes
60 Day Summer Shred Challenge
CALENDAR'S
60 Day Summer Shred 8 week workout plan (beginner/intermediate)
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Week-1-Day 1 Full-Body-Strength-Testing
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Week-1-Day 2 Core-Strength-Testing
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Week-1-Day 3 The-20-20-Fitness-Test
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Week-1-Day 4 Full-Body-Endurance-Testing
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Week-1-Day 5 Cardio-Testing
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Week-2-Day 1 Legs & Pulls
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Week-2-Day 2 Core
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Week-2-Day 3 Snap!
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Week-2-Day 4 Push & Legs
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Week-2-Day 5 Cardio
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Week-3-Day 1 Legs & Pull
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Week-3-Day 2 Core
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Week-3-Day 3 Countdown!
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Week-3-Day 4 Push & Legs
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Week-3-Day 5 Cardio intervals
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Week-4-Day 1 Leg & Pull
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Week-4-Day 2 Core
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Week-4-Day 3 Superset
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Week-4-Day 4 Push & Legs
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Week-4-Day 5 Cardio Pace walk/jog/run
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Week-5- Day 1 Legs & Pull
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Week-5-Day 2 Core Work
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Week-5-Day 3 Burn Ignite
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Week-5-Day 4 Push & Legs
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Week-5-Day 5 Cardio Testing
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Week-6-Day 1 Legs & Pull
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Week-6-Day 2 Core
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Week-6 Day 3 Control
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Week-6-Day 4 Push & Legs
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Week-6-Day 5 Cardio Tempo
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Week-7-Day 1 Legs & Pull
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Week-7-Day 2 Core
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Week-7-Day 3 Control
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Week-7-Day 4 Push & Legs
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Week-7-Day 5 Cardio Intervals
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Week-8-Day 1 FB strength testing
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Week-8-Day 2 Core testing
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Week-8-Day 3 20/20 fitness test
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Week-8-Day 4 FB endurance
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Week-8-Day 5 Cardio testing
60 Day Summer Shred 8 week workout plan (Intermediate/advanced)
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Week 1 Day 1-Hypertrophy Abs, arms, chest
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Week 1 Day 2- LEGS
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Week 1 Day 3-Hypertrophy Abs, legs, shoulders
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Week 2 Day 1-Progressive-Overloading Abs, arms, chest
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Week 2 Day 2 Progressive-Overloading Abs, Arms, Back, Shoulders
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Week 2 Day 3-Progressive-Overloading Abs, legs, shoulders
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Week 3 Day 1-Supersetting-Journey Abs, Arms, Chest
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Week 3 Day 2-Supersetting-Journey Abs, Arms, Back
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Week 3 Day 3 Supersetting-Journey Arms, Legs, Shoulders
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Week4 Day 1-Supersetting-Journey Abs, Arms, Chest
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Week 4 Day 2 Supersetting-Journey Abs, Arms, Back, Chest
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Week 4 Day 3-Supersetting-Journey Abs, Legs, Shoulders
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Week 5 Day 1-Drop-Setting-Like-a-Boss Abs, arms, Chest
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Week 5 Day 2 Drop-Setting-Like-a-Boss Arms, Back, Legs
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Week 5 Day 3-Drop-Setting-Like-a-Boss Abs, Legs, Shoulders
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Week 6 Day 1- Drop-Setting-Like-a-Boss ABs, Arms, CHest
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Week 6 Day 2-Drop-Setting-Like-a-Boss- Arms, Back, Legs
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Week 6 Day 3-Drop-Setting-Like-a-Boss Abs, Legs, SHoulders
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Week 7 Day 1 Constant-Tension-ABs, Arms, Chest, Shoulders
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Week 7 Day 2 Constant-Tension Abs, Legs, Back, Shoulders
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Week 7 Day 3 Constant-Tension Abs, Legs, Shoulders
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Week 8 Day 1-Constant-Tension Triceps, Abs, Arms, Chest
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Week 8 Day 2 Constant-Tension Back, Legs, Shoulders
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Week 8 Day 3 Constant-Tension Abs, Arms, Back, Chest
Summer Recipes!
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chop-it-like-it-s-hot-tabbouleh
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bbq-tofu-sheet-pan
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crisp-cool-split-pea-bowl
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crunchy-fava-tofu-salad
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easy-tvp-taco-meat
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lemon-tofu-sheet-pan-recipe
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lentil-salad (1)
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lentil-salad
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mighty-morning-bites
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pesto-pasta-with-roasted-veggies
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rainbow-roll-meal-prep-bowl
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roasted-cauliflower-salad
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sheet-pan-broccoli-cashew-tofu
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sheet-pan-tempeh-shawarma
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sheet-pan-tofu-with-pb-and-brussels-sprouts
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shredded-tofu-bbq-sandwich
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soy-curls-pulled-pork-sandwich
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spicy-fajitas-soy-curls-edition
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teriyaki-tempeh-lettuce-wraps
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zesty-tempeh-power-salad
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chicken-flavored-tofu-or-fava-tofu-or-tempeh-marinade
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cilantro-lime-tofu-or-fava-tofu-or-tempeh-marinade
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cool-crunchy-no-chicken-salad-sandwich
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balsamic-tofu-or-fava-tofu-or-tempeh-marinade
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chicken-flavored-tofu-or-fava-tofu-or-tempeh-marinade
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cilantro-lime-tofu-or-fava-tofu-or-tempeh-marinade
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cool-crunchy-no-chicken-salad-sandwich
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sweet-asian-marinade-for-tofu-or-fava-tofu-or-tempeh
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teriyaki-tofu-or-tempeh-or-fava-tofu-marinade
