| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | oatmeal with raisins, almond milk, a few nuts | Green Smoothie w/ Protein Powder | Choc & Coconut Superfood Shake-or-Green Smoothie w/ Protein | oatmeal with raisins, almond milk, a few nuts | oatmeal with raisins, almond milk, a few nuts | Green Smoothie | homemade protein bar Fruit |
| Snack | 4 oz. Plain almond milk or greek Yogurt with 1 piece fruit | ¼ cup homemade trail mix | Protein Bar | Apple with2 Tbs. of Almond Butter | Green Smoothie | Protein Bar | 4 oz. Plain almond milk or greek Yogurt with 1 piece fruit |
| Lunch | Med Green Salad w/ veggies, 4oz. Faux beef & 1 Tbs. Balsamic Vin. | Leftover Faux Chicken or Tofu with Rutabaga & BroccoliBrown rice | Leftover Faux chicken Steaks w/ Grapefruit, Asparagus & ½ Sweet Potato | 4 oz. Leftover Faux Chicken or Tofu with ½ an Avocado and side of broccoliSweet potato | Leftovers!(any 4 oz. protein with 2 servings of veg.) | Lettuce Wrapwith balsamic,beans, and lots of VeggiesQuinoa | Leftover Veggie Sausage w/ Brussels Sprouts & Cauliflower½ sweet potato |
| Dinner | Easy Faux Chicken Tenders w/ Mashed Rutabaga & Steamed BroccoliQuinoa | Faux chicken Steaks w/ Grapefruit and Steamed Asparagus | Med Green Salad w/ veggies, tempeh, & 1 Tbs. Apple Cider Vinaigrette | Med Green Salad w/ veggies, beans, ¼ Avocado, & 1 Tbs. Balsamic Vinaigrette | CHEAT MEAL! | Herb Marinated faux Sausage links w/ Balsamic Roasted Brussels Sprouts & optional mashed Cauliflower | Green 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