Week #2

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Breakfastoatmeal with raisins,Nuts, and almond milk Green Smoothie w/ Protein PowderOatmeal with raisins, nuts, and almondmilkGreen Smoothiew/proteinGreen Smoothie w/ Protein PowderChoc & Coconut Superfood Shakepumpkin pancakes
SnackGreen smoothieAlmond butter and appleGreen smoothie¼ cup of trail mixProtein bar4 oz. Plain almond milk or Greek Yogurt w/ 1 sliced peachProtein Bar
LunchLeftover Grilled Faux sausage Links w/ Mango Salsa & Steamed AsparagusBrown rice 4 oz. veggie beef with balsamic, 3 slices avocado & lots of fresh cut veggiesLeftoverMom’s Faux Chicken SoupOver brown rice“Naked” LettuceWrap w/ balsamic, Veggies, & an AppleAvocado “Egg” Salad on 2 Thick Tomato Slices& 1 piece of fruitQuinoa4 oz.faux beef  with balsamic, 3 slices avocado & lots of fresh cut veggiesLeftover Faux Tempeh Steak & veggies w sweet potato
DinnerLarge Green Salad w/ veggies, 4oz. Faux Chicken  & 1 Tbs. Balsamic VinaigretteSweet potato 10-12 oz. Mom’s Faux Chicken Soup4 oz. Faux Beef with grilled onions, 1/3 an Avocado, & Steamed BroccoliMed Green Salad w/ veggies and fresh squeezed lemon as dressingSweet potatoCHEAT MEAL!!Grilled Faux Tempeh Steak w/ Mixed Veg w/ med Salad & 1 Tbs. Balsamic VinBrown riceGreen 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