Nourish Your Body! Eating well is a form of self respect

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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