Eat delicious and nutritious foods and feel energized all day long.
Week #1
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| AM | Oatmeal with almond milk raisins and a few nuts | Oatmeal with almond milk raisins and a few nuts | Oatmeal with almond milk raisins and a few nuts | Green Smoothie w/ Protein Powder | Oatmeal with almond milk, raisins, and nuts | Pumpkin Pancakes with blueberries, banana & pecans | Superfood Smoothie |
| Snack | Green smoothie | Green smoothie | Protein Bar | ¼ cup homemade trail mix | Choc & Coconut Superfood Shake | Kale Chips | 1 cup baby carrots & small spoonful of almond butter |
| Lunch | Large Green Salad w/ veggies,beans & 1 Tbs. Apple Cider Vinaigrette Brown rice | “Naked” Lettuce Wrap w/ Veggies & 4 oz faux chicken Sweet potato | 4 oz. Faux beef Burger (no bun) with grilled onions, 1/3 an Avocado, tomato, & an apple Potato | “Naked” Lettuce Wrap with Veg & 4 oz. of faux chicken Brown rice | Large Green Salad with beans, Veggies, ¼ sliced Avocado & 1 Tbs. Balsamic Vin. Sweet potato | Leftover Tofu or tempeh & Veggies with a small salad & splash of Balsamic Vin. Quinnoa | Large Green Salad w/ veggies, Veggie beef Burger, ¼ sliced Avocado & 1 Tbs. Balsamic Vin . |
| Dinner | “Naked” Lettuce Wrap with faux sausage | Large Green Salad w/ veggies, 4 oz. tempeh & 1 Tbs. Apple Cider Vinaigrette | Large Green Salad w/ veggies,beans, & 1 Tbs. Balsamic Vinaigrette | Faux Beef Burger Spaghetti Squash, Tomato Sauce, & Steamed Broccoli | Quick & Easy Baked tempeh w/ leftover Spaghetti Squash | CHEAT MEAL!! | Grilled Faux Sausage w/ & Steamed Asparagus brown rice |
Grocery List ~ Week 1
Vegetables:
- 1 garlic (4 clove)
- 1 shallot
- 2-3 sweet onions
- Fresh or Frozen broccoli
- 1 pepper (red preferred)
- 1 Zucchini
- 1 spaghetti squash
- Small bag of baby carrots (2 cup)
- 3 Plum Tomato (plus anything you want for your salads- see below)
- Sweet potatoes
- 1 head of fresh Romaine Lettuce (for wraps)
- 2 bags Organic Spinach
- 1-2 bunches of Purple/Green Kale ~ for Kale Chips and/or Immune Smoothie
- Lettuce – for 5-6 salads (I prefer arugula/spinach/mixed greens, anything EXCEPT Iceberg lettuce.)
- Veggies you want for your 9 salads & wraps (organic as much as possible: Tomatoes, mushrooms, peppers, cucumber, onion, carrots, broccoli, cauliflower, etc.)
Fruit: (Organic as much as possible)
- 3 bananas
- 2-3 lemons
- Blueberries (1 small package) for Saturday
- 1 Avocado
- Brown rice
- Quinoa
- Oatmeal
Beans and “Meat”:
- Can of black beans
- Can of garbanzo beans
- 1 Faux Gr Beef
- 2 packages faux chicken
- 1 package of faux sausage links
- Faux turkey slices
- Tofu extrafirm
- Tempeh
- For smoothies, your choice of frozen: strawberries, blueberries, mango, pineapple,
papaya, orange (4-5 cups of frozen
Nuts & Seeds:
- 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
- 1/4 cup of Pecans for Saturday
Miscellaneous:
| Almond Butter (100% almonds) Cold-Pressed Organic Coconut Oil Extra Virgin Olive Oil spray Aged Balsamic vinegar – (no high fructose corn syrup) Apple Cider Vinegar Dijon mustard (no high fructose corn syrup) | Honey Mustard (organic if possible) Raw Organic Honey OR Coconut Sugar 1 Jar of Tomato Sauce 1 Can of Organic Pumpkin 1 package almond meal, aka: almond flour 1 can chopped tomatoes (need 7 oz) Vanilla Extract (NO HFCS) Baking Soda |
- (Optional) – for Choc & Coconut Superfood Shake: Coconut milk OR almond milk, Cacao (raw, unprocessed), goji berries, protein powder, Veggie greens (see supplements), coconut butter
Spices:
- Pink Himalayan Sea Salt
- Freshly Ground Pepper
- Dried Onion Powder
- Garlic Powder
- Thyme
- Basil
- Dried Parsley
Fresh Herbs:
- Fresh Flat Leaf Parsley
- Pumpkin Pie Spice
- Cardamom
- Ground Ginger