Eat Right and your body will thank you!

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastGreen Smoothiew/ Protein Powderavocado on 1 Slice of Ezekiel Bread, & ½ GrapefruitGreen Smoothiew/ Protein PowderGreen Smoothiew/ Protein PowderChoc & Coconut Superfood Shake-or-Green Smoothie w/ Proteinoatmeal with raisins, nuts, almond milk Pumpkin Pancakes with blueberries, banana & pecans
SnackPlain Greek Yogurt or almond milk  w/ ¼ cup Fresh BlueberriesProtein Bar2 oz. baked tofu & ¾ cup of berriesFaux turkey slices & ½ GrapefruitPlain Greek Yogurt w/ ¼ cup Fresh Blueberries2 oz. tofu & ¾ cup of berriesApple w/ 2 Tbs. Almond Butter
LunchLarge Green Salad w/ 4 oz. Veggie Turkey, veggies, ¼ Avocado,  & 1 Tbs. Apple Cider VinaigretteLeftover Lemon Pepper Baked tofu w/ Steamed VegBrown riceFaux meatballs or bean balls in Tomato Garlic Sauce w/ Spaghetti SquashLeftover Tofu and Pineapple Skewers + Steamed Broccoli + ¼ AvocadoQuinoaFaux metaballs or bean balls in Tomato Garlic Sauce w/ Spaghetti SquashCHEAT MEAL!!Faux sausage link with Steamed BroccoliSweet potato
DinnerLemon Pepper Baked tofu w/ Steamed BroccoliBrown riceBeans, broccoli, and sweet potatoMed Green Salad w/ veggies, 4oz.Veggie  turkey, & 1 Tbs. Balsamic VinaigretteBeans, steamed veggies, and brown rice Green salad with veggies beans Large Green Salad w/ veggies & fresh squeezed lemon as dressingSweet potatoGreen Smoothie w/ Protein Powder (light in fruit- no banana)

Grocery List ~ Week 4

Vegetables:

¨ 1 garlic

¨ 1 sweet onion + 1 white onion

¨ 1 Broccoli

¨ 1 Red Pepper + 1 Yellow Pepper

¨ 1 Spaghetti Squash

3 Sweet potato

¨ 7 Roma Tomatoes (PLUS any extra you want for 3 salads)

¨ OPTIONAL: 1 bunch of Purple/Green Kale ~ for Immune Smoothie

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

¨ 1-2 bags of Spinach (for 4-5 smoothies)

¨ Veggies you want for your 3 salads/wraps (organic as much as possible: Tomatoes, mushrooms, peppers, cucumber, onion, carrots, broccoli, cauliflower, etc.)

Fruit: (Organic as much as possible)

¨ 1 apple

¨ 2 bananas

¨ 1 grapefruit

¨ ½ cantaloupe OR honeydew (can get pre-cut)

¨ 1 small package fresh blueberries

¨ 1/2 Fresh Pineapple

¨ For smoothies, choice of frozen: mango strawberries, blueberries, pineapple, papaya, orange (4-5 cups of frozen fruit TOTAL)

¨ 4 Haas Avocados

¨ 2 lemons

¨ 1 lime

Beans

Brown rice

Quinoa

Meat:

¨ 8 oz. lean veggie meat for Salad

Tofu

¨ Small package of veggies

Miscellaneous:

¨ Ezekiel Bread! (freezer section)

¨ 2 x Greek Yogurt (Plain) or almond milk yogurt 

¨ 1 can Organic Pumpkin

¨ ¼ cup Raw Pecans for Pumpkin Pancakes (Optional)

¨ (8) Bamboo Skewers or other skewers if you don’t already have them

¨ Optional – for Choc & Coconut Superfood Shake: Coconut milk OR almond milk, Cacao (raw unprocessed cocoa), goji berries, coconut butter (different than coconut oil)

Fresh Herbs:

¨ 1 small bunch Scallions

¨ Fresh Cilantro

¨ Fresh Parsley

Supplements:

¨ 1 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 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 from superstore or costco)

¨ Extra Virgin Olive Oil

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


¨ Apple Cider Vinegar

¨ Bottle of white wine

¨ Dijon mustard (no high fructose corn syrup)

¨ Honey Mustard (organic if possible)

¨ Raw Organic Honey OR jar of Coconut Sugar

¨ 1 package almond meal, aka: almond flour (at bulk barn)

¨ Vanilla Extract (NO HFCS)

¨ Baking Soda

¨ Coffee and/or Tea bags (OPTIONAL)

Spices:

¨ Sea Salt or Kosher Salt

¨ Freshly Ground Pepper

¨ Paprika

¨ Pumpkin Pie Spice

¨ Cardamom

¨ Ground Ginger

¨ Cumin

¨ Cayenne

¨ Cinnamon