Breakfast (choose one from the following):
-2 Egg Muffins and 1 Slice of Ezekiel (or sprouted grain) bread with 1 teaspoon butter or coconut oil
-1 cup of cooked plain oatmeal (quick rolled oats) with 1 packet of Stevia and 1/2 teaspoon of cinnamon and 2 eggs, any style (use cooking spray with a non-stick pan)
-Overnight oatmeal from any of these recipes, 2 eggs any style (use cooking spray with a non-stick pan) – I didn’t include the extra ingredients for these in the shopping list
-Applesauce oatmeal pancakes with 1 tablespoon real maple syrup, 2 eggs any style (use cooking spray with a non-stick pan)
Mid-Morning Snack:
-Shakeology - there are tons of great Shakeology recipes out there!!!
-1/2 cup plain Greek yogurt (Low fat), 1/2 cup frozen berries, thawed, and 1 packet Stevia to sweeten, if needed (or 1 teaspoon REAL maple syrup)
Optional mid-morning snack (shopping list does NOT reflect this):
-2 Hardboiled eggs, 1 piece of fruit (1 cup of berries, 1 apple, 1 orange, 1/2 banana, 1 cup of any type of melon or pineapple)
Lunch (choose one from the following):
Days 1-3
-Grilled Chicken Wrap (1 whole wheat tortilla, 4-6 ounces of grilled white meat chicken, 1 tablespoon hummus, 1 tablespoon feta cheese, lettuce & tomato) and 1 apple with 1 tablespoon natural peanut butter (only ingredients should be peanuts, with a little bit of salt is ok)
Days 4-7
-21 Day Fix Chicken Soup or this chicken soup recipe and 1 apple with 1 tablespoon natural peanut butter (only ingredients should be peanuts, with a little bit of salt is ok)
Additional, yet completely optional choice for lunch (grocery list does NOT reflect this recipe)
-Black bean and corn salad on a whole wheat tortilla or low carb whole wheat wrap and 1 apple with 1 tablespoon natural peanut butter (only ingredients should be peanuts, with a little bit of salt is ok)
Afternoon Snack:
Choose one from this list: and Pair it with one from this list:
-1 cup veggies (carrots, celery, -12 whole unsalted raw almonds, cashews,
walnuts
bell pepper, cucumber) -1 piece string cheese (1 ounce serving)
-1 cup fruit or 1 piece fruit -2 tablespoons unsalted peanuts
(berries, melon, pineapple, -1 tablespoon natural (peanuts only) peanut butter
grapes, banana, apple) -2 tablespoons hummus
Dinner
Day 1: Chicken Bake - I suggest using 1 pound asparagus, 2 bell peppers, and 2 large potatoes only for this recipe (I used regular russet potatoes, not red potatoes like it calls for...it's up to you)
Day 2: Chicken Zpaghetti and Meatballs with 1 cup of steamed broccoli (fresh or frozen), you can also serve this with 1/2 cup cooked whole wheat pasta, any cut. You can also substitute 1 teaspoon dried basil and 1 teaspoon dried oregano for the fresh spices. I also recommend using a 28 ounce can of tomatoes, not 14 ounces as the original recipe states (this is reflected in the shopping list)
Day 3: Pork Carnitas - I know this has a lot of spices on it, but it is COMPLETELY worth the investment. You have to try this one out!
Day 4: Baked Tilapia with 1/2 cup cooked brown rice and steamed green beans (fresh or frozen)
Day 5: Buffalo Chicken Burgers with whole wheat buns and 1 cup of steamed broccoli (fresh or frozen). When picking whole wheat buns, go for the ones with the fewest ingredients, no high fructose corn syrup or azodicarbonamide - i.e. the same material used in yoga mats and the soles of gym shoes.
Day 6: Whole Chicken in crockpot, carrots, potatoes, & onions. The recipe calls for onions only, but in order to round out the meal, peel and quarter about 2 large potatoes and 4 large carrots (1-2 inch slices) and throw in the crockpot the last hour of the cooking.
Day 7: Turkey Chili - can also use ground white meat chicken instead of turkey
Shopping List
SHAKEOLOGY - I know most of you don't have this, but it's
something to consider adding into your daily nutrition! It's so worth the investment
Produce
Produce
1 - 3 pound bag of apples
1 bunch celery
1 head romaine lettuce
1 jar of garlic or 3 bulbs of fresh garlic
1 lemon or bottled lemon juice
1 melon - cantaloupe, small watermelon or 1 pineapple
1 pineapple (if not eating melon)
1 pound asparagus
1 pound green beans, fresh or frozen
1 small bag of onions, white or yellow
4 large potatoes
6 red, yellow, or orange bell peppers
1 Avocado
1-2 Limes or bottled lime juice
1 Avocado
1-2 Limes or bottled lime juice
Fresh berries or grapes (enough for 3-4 days of your afternoon
snack)
fresh basil (dried works too)
Fresh oregano (dried works too)
Fresh cilantro (or cilantro in the tube in produce section)
Fresh cilantro (or cilantro in the tube in produce section)
fresh rosemary (completely optional…I despise rosemary though, so
I don't use it)
2 large tomatoes
2 medium zucchini
2 pounds broccoli, fresh or frozen
2 pounds whole carrots
Meat
1 pound tilapia filets or 4-6 ounce filets
3 pounds boneless, skinless chicken breast
2 pounds ground chicken breast
3 pound pork tenderloin roast
3 pound whole chicken
1 pound lean ground turkey or ground turkey breast
Dairy
Hummus
Parmesan cheese (for Zpaghetti & Meatballs)
Real Butter (NO MARGARINE!!!)
String Cheese
2 dozen eggs
32 ounces plain low fat Greek yogurt
Blue cheese
Feta Cheese
Shredded cheddar cheese
Shredded cheddar cheese
Frozen
2 - 16 ounce bags of frozen berries (for morning snack or more if
you're having for afternoon snack too)
Green beans or broccoli, if not buying fresh
Grocery
12 corn tortillas
12 corn tortillas
1 box of Stevia packets
Instant or regular brown rice
Mrs.
Dash's garlic and herb seasoning
Natural peanut butter
Extra virgin olive oil
2 cans black beans
2 cans kidney beans
2-28 ounce cans chopped, diced, or stewed tomatoes)
4 - 32 ounce boxes of low sodium chicken broth
1 small jar capers
Frank's Hot Sauce or Buffalo Wing Sauce (nothing with sugar in it!)
Frank's Hot Sauce or Buffalo Wing Sauce (nothing with sugar in it!)
Bay Leaf
Chili powder
Cinnamon
Cloves
Cooking spray - olive oil is best
Coriander
Cumin
Garlic Powder
Onion Powder
Paprika
Thyme
Cayenne Pepper
Paprika
Black Pepper
Red Pepper Flakes (optional)
Red Pepper Flakes (optional)
Rolled Oats, plain…not flavored
Salt, sea salt is best and preferred
Unsalted peanuts
Unsalted raw almonds
Unsweetened Applesauce, small jar
Whole wheat pasta, any cut
Whole wheat tortillas or wraps
Whole wheat hamburger buns
Whole wheat hamburger buns