Eat great, Feel Great!

Eat great, Feel Great!

Grocery List for 1-2 people



3 bell peppers

1 head of cauliflower

3 onion

10 oz. mushrooms

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



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)


3-4  avocados



Milk of choice

Eggs 18 ct

8-10 mozzarella string cheese



9 ounces of smoked sausage

8  chicken breasts

1 lb sirloin of flank steak ( stir fry steak)




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




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




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


Cauliflower Rice and Sausage>


Creamy Chicken Tomato Soup


Blueberry Pumpkin Bars


4 ingredient Oat bars (add coconut flakes/cacao nibs!)


Dill Chicken Salad


Overnight Oats


No Comments

Post A Comment