Meal Plans

The Body Fuel System Eating Guide

Healthy Eating Made Easy

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The Body Fuel System

Healthy Eating Made Easy

This easy eating SYSTEM is a complete blueprint to making foods work like a team in your body so you can burn more fat, feel more energized and create a LIFESTYLE that supports your activities without endless calorie counting and hours in the gym!

Learn how to immediately reduce inflammation and burn fat off your body without going on some crazy elimination diet or never eating carbs again and instead combine the RIGHT foods into delicious, simple meals so you can finally eat your way into your healthiest, fittest physique ever.

Included:

Complete Guide to Nutrition, starring the cast of the Avengers to make sense of all the complicated, competing nutrition information so you can quickly access exactly what you need to know and start taking action on it right away.
Money-saving strategies and grocery store ninja tips
Dining out and eating healthy while traveling tips
How to eat your favorite junk foods guilt-free

Also Included 6 Week Customizable Done For You Meal Plan* with:

3 Eating Types – so you can be successful whether you are a beginner, are very busy, or like to batch prep your food.
Weekly Success Planners
Done for you Grocery Lists – customized to your eating type
Food Prep Steps – customized to your eating type
Healthy, family-friendly delicious recipes (gluten free, dairy free, Vegetarian options included)
Follow along Daily Menu Guides

*this meal plan is completely unique to this program

You’ll have all the information you need to set yourself up for a LIFESTYLE of lasting success, plus a plan to follow to easily put it all into practice right away!

The inspiration you’ve given me has led me to lose 24 1/2 inches and 20 pounds! For the first time in my life, I can say I’m happy with my body. I never really believed in dieting – I was always active, but after following you I realized it’s all what I put in my body. Just wanted to say thank you!-Alicia A.

Get Started Today!

30 Day Challenge Meal Plan

Healthy Eating Guide

Learn more

30 Day Challenge Meal Plan

Healthy Eating Guide

Get ready to enjoy tasty, delicious meals designed to support your body in melting off unwanted fat, and sculpting a toned, fit physique from the inside out!

Here’s what’s included:

Your Healthy Eating Guide to super-charge your 30-Day Challenge results while sculpting and toning you from the inside out
Follow-along Daily Menu Guides taking the guesswork out of eating while combining the right foods at the right times with your workouts
Easy Food Prep System designed to fit your busy lifestyle
No-Brainer Grocery Lists making sure you never overbuy or waste ingredients
70+ delicious, easy-to-make Recipes (gluten and dairy free, with vegetarian options – all Betty Rocker recipes are gluten and dairy free, and the meal plans include options for Vegetarians as well)
Special BONUS GIFTS – Food Swaps and Substitution Guide, The Complete 30-Day Challenge Recipe Guide and Delicious Healthy Recipe Dessert Guide

*this meal plan is completely unique and not found in any of the other meal plan programs

RESULTS: 80% Food, 20% Exercise

Every time you eat, you’re creating the foundation and tissue that make up the actual shape and structure of your body – and every time you exercise, you’re simply putting the finishing touches on the beautiful physique you’ve sculpted with what you put in your mouth.

7 Day Meal Plan Eating Guide

Get a jumpstart to your healthy eating!

Learn more

7 Day Meal Plan

Get a jumpstart to your healthy eating!

Try a week of healthy time-saving delicious recipes in a done-for you 7-Day Meal Plan that will burn fat and support your active lifestyle!

This plan is for busy people who want easy to make healthy recipes and a simple layout of the best combination of nutrients to boost metabolism, increase energy, burn fat naturally and support an active healthy lifestyle.

What’s Included:

Time-saving healthy recipes (gluten-free, dairy free, Vegetarian options included)
Nutrients Guide – learn how to do this on your own with this handy guide that will show you how to identify the nutrients and combine them
Fit Body Cheat Sheet – learn how to balance your meals, how to eat at different times of day, and how to make it work in the real world
Weekly Success Planner – plan and track your week and stay on top of your game
Done-for-you grocery list – your week of healthy food at a glance
Daily Menu Guides – know what to eat when with these done for you daily meal plans – flexible and easy to use

You can follow the meal plan as it’s written, or ease into things slowly, enjoying some of the recipes, and use the daily menus as an outline to follow for your meals if you are traveling, eating out or just want a good guideline to follow.

You’ll have all the information you need to easily set yourself up for a LIFESTYLE of lasting success, with the exact strategies I use to put my meal plans together.

Take a closer look by learning more, or start now!

Workout Plans Meal Plans Home Gym Supplements

Success stories

NOT sorry for Betty Rockin!

- Heather

#makefatcry Challenge

OMG !!!!! I can’t believe it. This is the best investment ever to myself.
I will continue to invest in my health. I love Betty Rocker. You are God sent. Love you!

- Gigi A.

Rock Your Life

I started the Body Fuel System right after Thanksgiving to guide me through the end of the semester and finals.
When I was done, I used the recipes and principles to guide my meals through my days of work and working out….and oh yeah, endless holiday food!

- Katlyn C.

The Body Fuel System

I just want to thank you for myself and my husband! Pictures show our exterior changes, but how we feel about ourselves is the best of all! We couldn’t have done it without you! I love doing the batch preparation and it saves us so much time over the week. We signed up for the 90 day Challenge next, and are so excited!
(Barbara and her husband followed the 30 day Challenge Meal Plan alongside the 30 Day #makefatcrychallenge)

- Barbara S.

30 Day Challenge Meal Plan

Betty Rocker I have made progress I never expected thanks to this community!
I feel amazing and I love this group and the workouts we do!

- Nellie C.

Rock Your Life

I just wanted to email you to thank you again – I’ve been eating clean and training well and not depriving myself, and I legit see my (six) packs coming in! And some of my jeans fit!
I have a lot to thank you for. I make your shakes and your other dishes, and I am happy with what I put in my mouth because it shows in my body!

- Dalida I.

The Body Fuel System

What other people are saying

Can I help you find something?

thebettyrocker

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Nov 30

Open

Cooked a healthy thanksgiving feast with my girl @cheryl__annb - find 90% of the menu on my blog, it’s my “healthy holiday menu” post 😊we made a few changes and additions to the gluten free/dairy free standard - Cheryl is allergic to nuts so we had fun coming up with new ideas for things like the traditional sweet potato pecan casserole (we used coconut flakes on top instead - delicious). Enjoyed wine from my family vineyards and @ravineswine 🍷❤️
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This amazing 🍏 pie in the shape of a flower inspired by @honestlyyum (I discovered her blog while searching for “open faced apple pie” ideas on Google. It was really easy - you can use any kind of crust base you like. I wanted to share the recipe for the apple filling (the way I made it below, check out her site for the original) for in case you want to try this for Christmas!
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3-4 apples, pared (I had a fairly small/medium pie shell - for a larger or deep dish use more)
2-4 T brown sugar (I make my own by mixing blackstrap molasses into coconut sugar)
2-4 T coconut sugar
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp sea salt
1/4 fresh lemon, juice of
2 T butter or coconut oil (I went with butter for the flavor on this one)
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1️⃣ Peel the apples, then cut them in half. Discard the stems. Use a melon baller or spoon to hollow out the seeds, leaving your halved apple looking like it has a tiny bowl in the center.
2️⃣ Turn each apple half on its flat side and slice in thin, even slices.
3️⃣ Mix all the dry ingredients, then toss in the apple slices. Drizzle with lemon juice, then toss everything together (easiest to use your hands) until well combined. Allow to sit for 30-40 min.
4️⃣ Drain the “juice” from the bowl you soaked the apples in and put it on the stovetop with the butter, cooking it gently until it’s been reduced by about half. Set aside.
5️⃣ Beginning at the crust edge, lay your apple slices (hollowed out side down) along the side, spiraling inward as you go. At the center, find a nice thin piece you can curve slightly like I did to create the “flower center.” Fill in any gaps with the extra pieces.
6️⃣ Drizzle with your baked caramel goo.
7️⃣ Bake at 425 for 30-45 min, or until golden brown.
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#yum

thebettyrocker

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Nov 28

Open

Make yourself a priority, it’s not selfish it’s necessary.
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I KNOW how selfless you can be, you have a big heart and it’s beautiful how much you give.
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But we must all tend to our own light the way a gardener tends to her garden - regularly. Consistently. Lovingly.
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Do not become so self-sacrificing that you burn yourself out - it is not noble to give endlessly at your own expense.
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Every day, tune into yourself. It’s easy to get caught up in saying yes without even realizing it, to be on autopilot for other people’s needs. But that doesn’t mean you don’t have needs too, and it’s up to you to make sure they get met. Sometimes that looks like setting better boundaries or speaking up for yourself, sometimes that means reframing the way you are in certain relationships or the way you expect others to be in relationship to you, and sometimes it even means you need to let some relationships exit stage left.
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Give to yourself so you can be the vessel of awesomeness you are meant to be - the world needs you.
But we do not need you ragged and empty. We need you healthy, empowered and strong.
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Take responsibility for your health, for that light in your heart, and tend to that precious gift that is your life.
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You are so worth it. 💜
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Double tap and tag someone who is so worth it. We all can use a reminder sometimes ❤️❤️

thebettyrocker

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Nov 26

Open

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
– Oprah Winfrey
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Happy Day of Giving Thanks! I’m so grateful for my friends and family, near and far, for having you in my life Rockstar, and so, so thankful for my health. I was diagnosed with black mold poisoning earlier this year, and have been inching my way through getting it out of my system - it’s a long, slow and often frustrating process, and yet I am constantly in awe of all my body is capable of. It’s been a great reminder to me of the tremendous value in the simple 4 pillars of health practices I’ve been using for years that have given me resilience and a head start on the healing process. It’s like having a savings account to draw on when you really need it - and had I not been so diligent in making so many “deposits” I think I would be struggling a lot more. Grateful to have access to the resources, information and people who have been supporting me 💛
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What is something you are grateful for? 👇🏼👇🏼
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.🏠 @calaviespa
📸 @prodigy_studios

thebettyrocker

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Nov 23

Open

Sometimes I think we hold ourselves to this impossible standard that comes from our perception of the success of others. But the truth is we never know anyone’s full story from the outside.
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At the end of the day, it's between you and YOU.
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Your own inner strength and security is the truth you can rely on day in and day out.
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If we constantly go looking for our motivation to succeed from an unrealistic model of “perfection”, it’s like we’re telling ourselves we can’t be human.
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We over-train ourselves to be influenced by outside appearances, and undermine our personal power when our happiness relies on validation based on how closely we resemble a facade of success- in comparison to people we perceive “have it all figured out.”
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When you build and strengthen your sense of who YOU are and find personal security by taking personal RESPONSIBILITY for your choices and actions, you create a personal FORTRESS, an unshakable foundation that's simply INSPIRED by external motivators - not DEPENDENT on them.
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Then the only comparison that matters is the one where you measure who you are today with who you were a day ago, a week ago, a year ago.
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And you can celebrate the success others experience and let aspects of it serve as inspiration...but never feel “less” for not living someone else’s life.
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You are whole.
You are enough.
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You are everything you need to be, RIGHT NOW, and into your ever-evolving future that belongs to you, because YOU are the creator of your own life.
❤️
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#thebettyrocker #thoughts

thebettyrocker

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Nov 20

Open

I know it’s hard to keep going sometimes. I know sometimes it all just feels too heavy to carry. I know you may look back and wish certain things had happened differently. That you hadn’t made that mistake. That you had taken that chance when you had it.💙
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But despite all of that, you also are someone who means a tremendous amount to the people in your life. The actions you take and the way you live your life constantly rub off on the ones who look up to you. It matters. ❤️
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For everything that fell apart, 1000 other things you didn’t even know about happened around you, so some of the most important things in your life could fall together. Some of those things are still happening.💚
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For every mistake you’ve made, you’ve done 100 great things that you don’t always remember.💛
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We all have to make choices based on the best information we have at the time. Don’t be hard on yourself for things that have past - use them as ingredients for the best you recipe that you’re baking every day in how you show up and make choices now. 💜
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When life feels heavy, remember - you’re not alone. Reach out. You’d love to support a friend feeling that way - so don’t be the person who doesn’t let your friends in to support you when YOU need it. 🧡
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You are unstoppable. Not because you’re this “perfect person” but because you’re HUMAN, you have doubts, you fail, you struggle - but you also RISE, you persevere, you put in work, and you SHINE baby - you shine.🤍
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Don’t forget it. #flawsome
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📸 @prodigy_studios

thebettyrocker

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Nov 19

Open

It’s so easy to think “once I’m successful all this hard work can stop, I don’t have to struggle anymore.”
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I hear a lot of frustration with “how slowly I’m seeing results,” and it reminds me that success, and the journey of it, is a LONG GAME.
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Anything worth having that you’ll be proud of takes time, effort and is a challenge.
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So don’t put off your happiness or value yourself any less just because you’re not at your goal weight or physique, your goal career, your goal relationship. Remind yourself that the preparation for success PREPARES YOU TO BE SUCCESSFUL.
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Without the work to get there, will you have what it takes to stay there? That’s what I think about.
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Reflecting back to all the mental anguish and anxiety, depression and low points in my life and the struggle to find my way, I think about the tools and resources I picked up on the way that I now use to stay balanced, peaceful and thriving.
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They are just as important today as they were when I learned them. The “work” didn’t stop because I went to therapy or coaching or did neuralfeedback or learned to meditate; I wasn’t “cured of having darkness” - I was just better armed to face it, and the practice of using those tools helped me develop that resilience and strength to notice when I needed to apply them.
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I could say the same thing about how I’ve learned to take care of my physical body, or how I’ve learned to operate a business. There are constant challenges, things I can’t anticipate or expect. Struggles to figure out the right answers and make the best decisions.
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Focus on what matters to you and listen to your inner voice, that intuition that’s so valuable, that always has your best interests in mind. All our challenges are serving us in this school of life. It’s not easy when we are in them, it’s not supposed to be or we wouldn’t go so far afterwards.
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Play the LONG GAME. Love yourself. You are strong, you are capable, you are resilient and you will always come out on top. Even if it takes a little extra time than you planned, you keep going. All or something, remember!! I’m right here with you. ❤️
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#thebettyrocker #mindset #selflove

thebettyrocker

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Nov 13

Open

Yes!! 🙌🏼🙌🏼
Life is NEVER perfect, especially when we really want it to be....
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Just remember you have the power to be the one who makes the difference in any situation you’re in - you are so strong and so powerful - take a deep breath into that amazing body of yours and envision your inner warrior, make the moments you have count and remember that the presence we bring is the greatest gift of all ❤️
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#allorsomething #flawsome

thebettyrocker

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Nov 10

Open

Judgement, comparison, envy - these byproducts of our voyeuristic social media culture seem to be getting harder and harder to shake - to our detriment.
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Every single person has hidden depths and unique talents, every single person has walked their own path to be here now, and every single person is still on their path - seeking their own truth. Isn’t that true of you? Me? I know it is.
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You don’t have to like everyone. You don’t have to agree with everyone. You don’t have to let people into your life (or your newsfeed) that make you uncomfortable.
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But here’s the rub: your reaction and your actions toward others are YOUR responsibility. Judging people might feel good, but be mindful of where that comes from inside you.
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If feeling superior to others give you a good feeling about yourself, watch out for that one - your self worth doesn’t need to be “because” of someone else.
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If comparing yourself to someone and feeling like you’re “not as good” in some way makes you feel small and inferior, watch out for that one too, it’s connected to the first one because YOUR SELF-WORTH DOESNT NEED TO BE “BECAUSE OF SOMEONE ELSE.”
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Instead of using comparison and judgement to find reasons to hate others (which really means we hate parts of ourselves), what if we look at people with curiosity to see what they’re doing right, that we could learn from?
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Karen’s story: “I see this ‘fitness girl’ in my newsfeed who is constantly posting ass shots. Seriously?! Half her followers are men, come on. But I still follow her, even though I feel judgemental every time I see a post. I always check the likes and feel envious of how many she has but then I hate her because obviously she’s getting them by taking pictures of her butt all the time.”
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Karen is judging a stranger who she doesn’t know. But she’s really judging herself.
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She’s comparing herself to this woman and saying “I’m not like that and that might mean I’m not loveable.” But that’s not a very comfortable thing to think or admit to herself, so instead she shifts into judgement.
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We can flip the script for ourselves - today and every day. Practice curiosity. Remember your intrinsic worth. ❤️ #loveyourself

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The Body Fuel System Eating Guide

The Body Fuel System

Included:

Get Started Today!

30 Day Challenge Meal Plan

30 Day Challenge Meal Plan

RESULTS: 80% Food, 20% Exercise

7 Day Meal Plan Eating Guide

7 Day Meal Plan

What’s Included:

"NOT sorry for Betty Rockin!"

"This is the best investment ever to myself."

"Awesome results between the holidays!"

"Batch prep saves so much time!"

"I feel amazing!"

"Eating clean and training well!"