MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Breakfastoatmeal with raisins, almond milk, a few  nutsGreen Smoothie w/ Protein PowderChoc & Coconut Superfood Shake-or-Green Smoothie w/ Proteinoatmeal with raisins, almond milk, a few  nutsoatmeal with raisins, almond milk, a few  nutsGreen Smoothie homemade protein bar Fruit
Snack4 oz. Plain almond milk or greek Yogurt with 1 piece fruit¼ cup homemade trail mixProtein BarApple with2 Tbs. of Almond ButterGreen SmoothieProtein Bar4 oz. Plain almond milk or greek Yogurt with 1 piece fruit
LunchMed Green Salad w/ veggies, 4oz. Faux beef & 1 Tbs. Balsamic Vin.Leftover Faux Chicken or Tofu with Rutabaga & BroccoliBrown riceLeftover Faux chicken Steaks w/ Grapefruit, Asparagus & ½ Sweet Potato4 oz. Leftover Faux Chicken or Tofu with ½ an Avocado and side of broccoliSweet potatoLeftovers!(any 4 oz. protein with 2 servings of veg.)Lettuce Wrapwith balsamic,beans, and lots of VeggiesQuinoaLeftover  Veggie Sausage w/ Brussels Sprouts & Cauliflower½ sweet potato 
DinnerEasy Faux Chicken Tenders w/ Mashed Rutabaga & Steamed BroccoliQuinoaFaux chicken Steaks w/ Grapefruit and Steamed Asparagus  Med Green Salad w/ veggies, tempeh, & 1 Tbs. Apple Cider VinaigretteMed Green Salad w/ veggies, beans, ¼ Avocado, & 1 Tbs. Balsamic  VinaigretteCHEAT MEAL!Herb Marinated faux Sausage links w/ Balsamic Roasted Brussels Sprouts & optional mashed CauliflowerGreen Smoothie

Grocery List ~ Week 3

Vegetables: (Organic as much as possible)

¨ 1 garlic

¨ 2 sweet onion + 1 red onion

¨ 1 head broccoli

 2 Sweet potato

¨ 1 Zucchini

¨ 2-3 cups Brussels Sprouts

¨ 2 Rutabagas

¨ 4 Plum tomatoes (PLUS any extra you want for 4-5 salads/wraps)

¨ 1 bunch Asparagus (fresh or frozen)

¨ 1 head cauliflower (for Sat)

¨ Lettuce – for 3 salads & 1 wrap (Can use your Romaine here, or get arugula/spinach/ mixed greens, anything EXCEPT Iceberg. 

¨ Spinach – 8 oz +1 bags (smoothies & Frittata)

¨ Veggies you want for your 4 salads/wraps (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 (red)

¨ 2 pieces of fruit of choice (plum, peach, etc.)

¨ For smoothies, choice of frozen: mango strawberries, blueberries, pineapple, papaya, orange (3-4 cups of frozen fruit TOTAL)

¨ 2 Haas Avocados

¨ 3 lemons

Beans

Oatmeal

Rice

Quinoa

Meat:

¨ 8 oz. lean Veggie meat for Salads

¨ Faux chicken tenders

¨ Small package of veggie bacon 

¨ Faux sausage links

Tofu

Miscellaneous:

¨ 4 oz. Greek Plain Yogurt or almond milk yogurt

¨ Dijon Mustard (if you don’t already have)

¨ 1 container Chicken Stock (low sodium) for Mashed Cauliflower & Rutabaga

¨ (Optional – if need to replace) – for Choc & Coconut Superfood Shake): Coconut milk OR almond milk, Cacao (raw unprocessed cocoa), goji berries, coconut butter

Fresh Herbs:

¨ Fresh Rosemary (not optional)

¨ Fresh Thyme / (or dried- you should already have dried)

¨ Fresh Flat Leaf Parsley

Supplements:

¨ 2 Protein Bars

Ingredients you should ALREADY have: items in bold- you will need for this week

¨ Protein Powder

¨ Almond Butter

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 raisons

¨ 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

¨ Almond Butter (100% almonds- I get the 365 brand from Whole Foods)

¨ Cold-Pressed Coconut Oil (I usually get Artisana or Spectrum Naturals from WF)

¨ Extra Virgin Olive Oil

¨ Aged Balsamic vinegar – (no high fructose corn syrup)


¨ Apple Cider Vinegar

¨ Bottle of white wine

¨ Honey Mustard (organic if possible)

¨ Raw Organic Honey OR jar of Coconut Sugar

¨ 1 Jar of Tomato Sauce 

¨ 1 package almond meal, aka: almond flour (at Whole foods)

¨ 1 (14 oz.) can chopped tomatoes

¨ Vanilla Extract (NO HFCS)

¨ Baking Soda

¨ Coffee and/or Tea bags (OPTIONAL)

Spices: items in bold- you will need for this week

¨ Sea Salt or Kosher Salt

¨ Freshly Ground Pepper

¨ Dried Onion Powder

¨ Garlic Powder

¨ Thyme

¨ Basil

¨ Dried Parsley

¨ Pumpkin Pie Spice

¨ Cardamom

¨ Ground Ginger

¨ Cumin

¨ Cayenne Pepper

¨ Red Pepper Flakes

¨ Tarragon

¨ Oregano

Cinnamon