Week #2
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | oatmeal with raisins,Nuts, and almond milk | Green Smoothie w/ Protein Powder | Oatmeal with raisins, nuts, and almondmilk | Green Smoothiew/protein | Green Smoothie w/ Protein Powder | Choc & Coconut Superfood Shake | pumpkin pancakes |
| Snack | Green smoothie | Almond butter and apple | Green smoothie | ¼ cup of trail mix | Protein bar | 4 oz. Plain almond milk or Greek Yogurt w/ 1 sliced peach | Protein Bar |
| Lunch | Leftover Grilled Faux sausage Links w/ Mango Salsa & Steamed AsparagusBrown rice | 4 oz. veggie beef with balsamic, 3 slices avocado & lots of fresh cut veggies | LeftoverMom’s Faux Chicken SoupOver brown rice | “Naked” LettuceWrap w/ balsamic, Veggies, & an Apple | Avocado “Egg” Salad on 2 Thick Tomato Slices& 1 piece of fruitQuinoa | 4 oz.faux beef with balsamic, 3 slices avocado & lots of fresh cut veggies | Leftover Faux Tempeh Steak & veggies w sweet potato |
| Dinner | Large Green Salad w/ veggies, 4oz. Faux Chicken & 1 Tbs. Balsamic VinaigretteSweet potato | 10-12 oz. Mom’s Faux Chicken Soup | 4 oz. Faux Beef with grilled onions, 1/3 an Avocado, & Steamed Broccoli | Med Green Salad w/ veggies and fresh squeezed lemon as dressingSweet potato | CHEAT MEAL!! | Grilled Faux Tempeh Steak w/ Mixed Veg w/ med Salad & 1 Tbs. Balsamic VinBrown rice | Green Smoothie w/ Protein Powder |
Grocery List ~ Week 2
Vegetables:
¨ 1 garlic
¨ 4 sweet onions
¨ 1 head Fresh broccoli
¨ Fresh Asparagus
¨ 2 peppers (red preferred)
¨ 1 stalk of celery
¨ 3 Zucchini
¨ 1 Yellow Squash
¨ 3 Sweet Potato
¨ 1 Rutabaga
¨ 1 Jalapeno
¨ 3 large Carrots
¨ 2 regular Tomato (PLUS any extra you want for your 4 salads)
¨ 1 head of fresh Romaine Lettuce (for 1 wrap + 1 salad)
¨ Lettuce – for 2 more salads (Can use your Romaine here, or get arugula/spinach/mixed greens, anything EXCEPT Iceberg lettuce.
¨ 2 bags + 1 lb. Spinach
¨ Veggies you want for your 4-5 salads/wraps & lunches (organic as much as possible: Tomatoes, mushrooms, peppers, cucumber, onion, carrots, broccoli, cauliflower, etc.)
Fruit: (Organic as much as possible)
¨ 1 apples
¨ 2 bananas
¨ 1 grapefruit
¨ 2 lemons
¨ 1 lime
¨ 2 Mangos
¨ 2 kiwi
¨ 1 Peach
¨ For smoothies, your choice of frozen: strawberries, blueberries, mango, pineapple, papaya, orange (5 cups of frozen fruit worth TOTAL)
¨ 4 Haas Avocados
Meat:
¨ 4 oz. slices of faux turkey
¨ 1-2 Faux Tempeh Steak
¨ Faux chicken tenders
¨ 2 faux sausage link
Tofu use leftover
Beans
Brown rice
Quinoa
Oatmeal
Miscellaneous:
¨ 5 oz. PLAIN Greek Yogurt or almond milk yogurt
¨ For Choc & Coconut Superfood Shake: Coconut milk OR almond milk, Cacao (raw, unprocessed), goji berries, supergreens (see supplements), coconut butter Coconut milk OR Almond Milk (If need to replenish)
Spices:
¨ Cayenne pepper (if you DON’T already have it)
Fresh Herbs:
¨ 1 bunch Fresh Dill
¨ 1 bunch cilantro (for Salsa this Sun)
Supplements:
Protein Bar
Ingredients you should ALREADY have…
¨ Protein Powder
Replenish your Trail Mix & Protein Bars as necessary:
¨ For Trail Mix #1: ½ cup ground flax seeds, 1 cup raw pumpkin seeds, 1 cup raw sunflower seeds, 3 cups shredded unsweetened coconut, 4 cups raw slivered almonds, ½ cup unsweetened dried cherries OR Raisins (choose ONLY mix #1 or #2, not both)
¨ For Trail Mix #2: 1/2 cup raw walnuts, 1/2 cup almonds, 1/2 cup pecans, 1/2 cup raw pumpkin seeds, 1/2 cup sunflower seeds, 1/4 cup chopped dried apricots, 1/4 cup dried cranberries (sweetened with apple juice), 1/4 cup dried unsweetened blueberries, 1/4 cup dried golden raisins
¨ PROTEIN BAR Option #1: You’ll need 1.25 cups slivered almonds, 1 cup pecans, 1/3 cup ground flax meal, 7 large Medjool dates, 1/3 cup dried unsweetened cherries, 1/3 cup dried apricots
¨ PROTEIN BAR Option #2: You’ll need ½ cup slivered almonds, ½ cup chopped pecans, 1/2 cup dried cranberries or blueberries, 1/4 cup unsweetened coconut
Ingredients you should ALREADY have contd…
¨ Cold-Pressed Coconut Oil (I usually get Artisana or Spectrum Naturals from WF)
¨ Extra Virgin Olive Oil spray
¨ Aged Balsamic vinegar – (no high fructose corn syrup)
¨ Apple Cider Vinegar
¨ Honey Mustard (organic if possible)
¨ Raw Organic Honey OR Coconut Sugar
¨ Coffee and/or Tea bags (OPTIONAL)
Spices:
¨ Pink Himalayan Sea Salt
¨ Freshly Ground Pepper
¨ Dried Onion Powder
¨ Garlic Powder
¨ Thyme
¨ Basil
¨ Dried Parsley
¨ Pumpkin Pie Spice
¨ Cardamom
¨ Ground Ginger
¨ Cumin
¨ Cayenne or Red Pepper Flakes
¨ Oregano
¨ Cinnamon