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


  • 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


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


  • 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