03 Aug Meal Plan Week 7
Shopping List
Set your intentions for the week ahead. People who plan, achieve.
Dairy/Eggs
Plain Greek Yogurt ( enough for 1 4-6 oz. serving daily)
Egg – 18ct.
Mozzarella String Cheese or Babybel minis 10-12
1 carton of milk of choice
Feta cheese
Produce
14 servings of fruit ( each serving is one small piece or 1/2 -¾ c)
Broccoli
1 large zucchini
2 red pepper
1 yellow pepper
1 lb of mushhrooms
2 Bulbs of garlic
Bag of carrots
Bunch of cilantro
2 crowns of broccoli
6 c of green beans
1 onion
1 cabbage or large bag of coleslaw mix
1-2 avocado
Veggies for snacking ( 2 c daily)
Red onion
⅓ c fresh basil
1 english cucumber
½ c blueberries
Meat
Package of bacon
4 lbs of chicken ( if time is an issue, grab a rotisserie chicken or two and use for the week)
1 lb deli ham/turkey
1-2 lbs shrimp ( if you don’t like seafood sub chicken for the shrimp recipe)
Pantry
Nut butter of choice
1 lb of raw nuts
1 c uncooked quinoa
Apple cider or red wine vinegar
1 c chicken broth
Sesame oil
soysauce/coconut aminos
Ginger powder
Lemon juice
Cinnamon
vanilla
Olive oil
Italian seasoning
Bran buds or Fiber One cereal, I also like Nature’s Path Smart Bran ( I buy these on Amazon)
cornmeal
Day 1
Breakfast – plain greek yogurt with ½ c bran buds/fiber one and 1 serving of fruit
Snack – ¼ c nuts and 1 c veggies
Lunch – 1-2 C cucumber quinoa salad
Snack- 2 hard boiled eggs and 1 c veggies
Dinner – Chicken and Broccoli
Snack – 1 piece of fruit with 1T nut butter
Day 2
Breakfast – 1 serving of Blueberry Egg Bake, 1-2 slices of bacon
Snack – 1 plain yogurt with ½ c Fiber One
Lunch – 1-2 c Cucumber Quinoa salad
Snack- ¼ c nuts and 1 c of veggies
Dinner – Leftovers
Snack – 1 piece of fruit with 1T nut butter
Day 3
Breakfast – 1 serving of Blueberry Egg Bake , 1-2 slices of bacon
Snack – ¼ c nuts and 1 c veggies
Lunch – tossed salad and 4-6 oz chicken
Snack – 2 string cheese and 1 c veggies
Dinner – Cilantro Lime Shrimp ( could sub chicken for shrimp)
Snack – 1 piece of fruit with 1T nut butter
Day 4
Breakfast- plain greek yogurt with ½ c bran buds/fiber one and 1 serving of fruit
Snack – ¼ c nuts and 1 c veggies
Lunch- tossed salad and 4-6 oz chicken
Snack – 2 string cheese and 1 c veggies
Dinner – leftovers
Snack – 1 piece of fruit and 1 T nut butter
Day 5
Breakfast – 1 serving of Blueberry Egg Bake, 1-2 slices of bacon
Snack – 2 string cheese and 1 c veggies
Lunch – ¼ avocado in slices wrapped in sliced deli ham ( 2-4 slices) and tossed salad
Snack – plain greek yogurt with ½ c bran buds/fiber one
Dinner – Chicken and Cabbage Stir fry
Snack – 1 piece of fruit and 1 T nut butter
Day 6
Breakfast – 2 slices of bacon and 2 eggs of choice with 1 piece of fruit
Snack – 1 c veggie and 1-2 string cheese
Lunch – ¼ avocado in slices wrapped in sliced deli ham ( 2-4 slices) and tossed salad
Snack – 1 c veggies and 1-2 hard boiled eggs
Dinner – leftovers
Snack – 1 piece of fruit and 1 T nut butter
Day 7
Breakfast – 2 slices of bacon and 2 eggs of choice with 1 piece of fruit
Snack – 1 c veggie and 1-2 string cheese
Lunch – ¼ avocado in slices wrapped in sliced deli ham ( 2-4 slices) and tossed salad
Snack – 1 c veggies and 1-2 hard boiled eggs
Dinner – Zucchini and Carrot Fritters and 4-6 oz of grilled chicken
Snack – 1 piece of fruit and 1 T nut butter
Chicken and Broccoli
https://www.pinterest.com/pin/329536897720010788/
Zucchini Carrot fritters
https://www.pinterest.com/pin/149463281364038668/
Cilantro lime Shrimp
http://stephaniezahlmann.blogspot.com/2012/04/cilantro-lime-shrimp-with-green-beans.html
Chicken Cabbage Stir Fry
https://www.wholesomeyum.com/recipes/chicken-cabbage-stir-fry-recipe-paleo-low-carb-gluten-free/
Blueberry Egg Bake
https://www.pinterest.com/pin/497084877604888618/
I found this needed a little sweetener, so I drizzled with a small amount of honey ( could also dust with powdered sugar)
Cucumber Quinoa salad
https://www.gimmesomeoven.com/cucumber-quinoa-salad-recipe/
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