01 Sep Nourish Your Body! Eating well is a form of self respect
Shopping List ( feeds 1-2 people for the week)
Meat
Pork loin
1 lb of ground beef
1 lb ground pork
3 lbs chicken breast
Sliced meat of choice ( ½ lb)
1 pack of bacon
Veggies
3-4 Beets
Large container of spinach/spring mix
Pack of mushrooms
2 Onion
2 bell pepper
1 head of tuscan kale ( regular is fine too)
Fresh basil
Apple
Sweet potato
14 oz bag of coleslaw mix or head of cabbage
Garlic
Celery
2 cucumbers
Fruit and veggies for snacking and salads ( 1-2 c of veggies per day, 2 servings of fruit per day)
Head of Cauliflower
Dairy/Eggs
Small container of sour cream
Milk of choice
18 eggs
Plain greek yogurt ( enough for 5, 6 oz servings)
Mozzarella string cheese ( pack of 12)
Sliced cheese of choice ( ½ lb)
Feta cheese
Pantry
Rosemary
Balsamic vinegar
Olive oil
Beef bouillon
Worcestershire sauce
Paprika
Nutmeg
Cinnamon
Ginger
Dill
dijon
stevia
Soy sauce
Sriacha
Sesame oil
Sundried tomatoes
Can of pumpkin
Protein powder ( look for low sugar and 20 g of protein per serving)
mayo
Nut butter of choice
Black olives
1 lb of nuts of choice
Fiber One Cereal ( original, 13 -14 g of fiber)
Day 1
Breakfast – Pumpkin Protein Shake ( add 1-2 tsp chia seed)
Snack – 1 c veggies, 2 string cheese
Lunch – Dill Chicken Salad with mixed greens
Snack – Plain Greek Yogurt with 1-2 tsp chia seeds and stevia
Dinner – Roasted Beets and Pork Loin with tossed salad
Snack- 1 piece of fruit with 1 T nut butter
Day 2
Breakfast – Pumpkin Protein Shake ( add 1-2 tsp chia seed)
Snack – 1 c veggies and ¼ c nuts
Lunch – Dill Chicken Salad with mixed greens
Snack – 2 hard boiled eggs and 1 c veggies
Dinner – leftovers
Snack – 1 serving of fruit and 1T nut butter
Day 3
Breakfast – Plain greek yogurt with ½ c Fiber one cereal , stevia
Snack – 2 hard boiled eggs and 1 c veggies
Lunch – meat and cheese roll up and mixed greens salad
Snack – ¼ nuts and serving of fruit
Dinner – Beef Stroganoff with cauliflower rice
Snack – serving of fruit with 1 T nut butter
Day 4
Breakfast – Plain greek yogurt with Fiber one cereal , stevia
Snack – string cheese and 1 c veggies
Lunch – meat and cheese roll up and mixed greens salad
Snack – ¼ nuts and serving of fruit
Dinner – Leftovers
Snack 1 c veggies
Day 5
Breakfast – protein shake
Snack – 1 c veggies and 2 hard boiled eggs
Lunch – cucumber, dijon and lunch meat roll ups. ( slice cucumber lengthwise and wrap with dijon and meat) and plain greek yogurt with 1-2 tsp chia seeds and stevia
Snack- 2 string cheese and 1 c veggies
Dinner – Pork Egg Roll in a Bowl
Snack – serving of fruit and 1 T nut butter
Day 6 –
Breakfast – Protein Shake
Snack – string cheese and 1 c veggies
Lunch – cucumber, dijon and lunch meat roll ups. ( slice cucumber lengthwise and wrap with dijon and meat)
Snack – ¼ c nuts and 2 hard boiled eggs
Dinner – leftovers
Snack – serving of fruit with 1 T nut butter
Day 7
Breakfast – sweet potato and apple bake with 2 slices of bacon
Snack – 2 hard boiled eggs 1 c veggies
Lunch – tossed salad with sliced meat and cheese
Snack – plain greek yogurt with ½ c Fiber one and 1 tsp chia
Dinner – West Coast Chicken and tossed salad
Snack – serving of fruit with 1 T nut butter
Roasted Beets
https://www.pinterest.com/pin/130041507973152774/
Add feta!
Beef Stroganoff
https://www.pinterest.com/pin/130041507973635552/
Sweet Potato and Apple Bake
https://www.pinterest.com/pin/130041507973637864/
(I use regular almond, coconut or cow milk)
Pork Egg Roll in a Bowl
https://www.pinterest.com/pin/130041507973624223/
West Coast Chicken
https://www.pinterest.com/pin/Adwa5dpR6cVVz7hvJ_WGA6t-xhq2Nk7FnDcyh5ct1S5fSuvTGPHserY/
Pumpkin Smoothie
https://www.pinterest.com/pin/9570217931828202/
(add 1 serving of protein powder)
Dill Chicken Salad
https://www.pinterest.com/pin/210895195031530501/
Cauliflower Rice
https://www.pinterest.com/pin/AajIis2c_Q3dAnpg02o56_VYWbPtHG4V9Pvuu0ezXPj6ogjZZaP3
yGg/
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