Eat great, Feel Great!

Eat great, Feel Great!

Grocery List for 1-2 people

 

Produce

3 bell peppers

1 head of cauliflower

3 onion

10 oz. mushrooms

10 oz. snow peas ( could sub broccoli or other green veggie)

Ginger

Garlic

Spag. Squash or Cabbage for Stir Fry

1-2 sweet potatoes of canned pumpkin

1 container of blueberries

6 Bananas

Large container of spinach or greens

Veggies for salads and snacking

Fruit ( enough for 1-2 serving per day)

Celery

3-4  avocados

 

Eggs/Dairy

Milk of choice

Eggs 18 ct

8-10 mozzarella string cheese

 

Meat

9 ounces of smoked sausage

8  chicken breasts

1 lb sirloin of flank steak ( stir fry steak)

Bacon

 

Pantry

Chicken Broth

8 oz. tomato sauce

14 oz can of diced tomatoes

14 oz can of coconut milk

Rice vinegar

Soy sauce

Honey or brown sugar

Almond flour

Coconut flour

Rolled oats

Dates ( ¼ c chopped)

Raw nuts of choice ( 1 lb)

Dark chocolate ( fiber content 4g or higher and 70% dark)

Flax or chia seeds

Mayo

Dijon

Dill

Nut butter of choice

Protein powder

 

Day 1

Breakfast – Protein Shake with one piece of fruit

Snack – 2 hard boiled eggs

Lunch – tossed Salad with grilled chicken and ½ avocado

Snack – 2 Blueberry Pumpkin Bar

Dinner – Snow Pea and Beef Stir Fry with cabbage or Spag. Squash

Dessert – 1 oz. dark chocolate or glass of wine or piece of fruit

 

Day 2

Repeat Day 1

 

Day 3

Breakfast – 2 eggs and 2 pieces of bacon

Snack – 1 piece of fruit and ¼ c nuts ( or 1T nut butter)

Lunch – Dill Chicken Salad on 1-2 cups of greens

Snack – 2  Blueberry Pumpkin Bars

Dinner – Cauliflower Rice and Sausage

Snack/Dessert 1 oz dark chocolate or glass of wine or 1 piece of fruit

 

Day 4

Repeat Day 3

 

Day 5

Breakfast – overnight oats

Snack –  2 string cheese

Lunch – Dill Chicken Salad with 2 cups greens

1 piece of fruit and ¼ c nuts

Dinner – Creamy Chicken and Tomato Soup with ½ avocado

Snack 1 oz dark chocolate or glass of wine

 

Day 6

Repeat Day 5

 

Day 7

Leftovers

Recipes

 

Snow Pea and Beef Stir fry (serve over spag. Squash or shredded cabbage)

https://www.pinterest.com/pin/130041507974149749/

 

Cauliflower Rice and Sausage

http://www.eatwell101.com/cauliflower-fried-rice-skillet-recipe>

 

Creamy Chicken Tomato Soup

https://www.pinterest.com/pin/130041507974156291/

 

Blueberry Pumpkin Bars

https://www.pinterest.com/pin/130041507974028006/

 

4 ingredient Oat bars

http://www.thekitchn.com/recipe-4-ingredient-banana-oat-bars-snack-recipes-from-the-kitchn-156571?utm_source=Email&utm_medium=mobile&utm_campaign=StickyNav (add coconut flakes/cacao nibs!)

 

Dill Chicken Salad

https://www.pinterest.com/pin/408349891198601782/

 

Overnight Oats

http://www.laurafuentes.com/honey-almond-butter-and-banana-overnight-oats/

 

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