Nutrition, it does the body good

Nutrition, it does the body good

Nutrition, it does the body good.


Eating right does wonders for your body. Some of the benefits include higher energy levels, leaner body composition, lower cholesterol and blood pressure, and lower frequency of sickness.


Shopping List for 1-2 people)



1 lb brussel sprouts

1 large bag of carrots



6 zucchini

2 eggplant

Bag of onions

Garlic bulb

Green pepper

2 Red pepper

4 tomatoes

Fresh ginger ( 1 in)

Purple cabbage

Head of romaine lettuce

Large container of mixed greens

Veggies for snacking (2 c per day)

Fruit (enough for 2 servings per day)

1 bunch of cilantro

Red onion

1.5 c edamame ( in the frozen section)

1 head of broccoli




1 lb ground turkey

2lb ground beef

1 rotisserie chicken ( or 2-4 chicken breasts)



½ c sunflower seeds

½-1 c raisins

Lemon juice

2, 28oz can of tomatoes


1 packet taco seasoning

¾ c tomato sauce

Chicken or beef broth ( 2 c)

Olive oil

Sesame oil

Italian seasoning

Lime juice


Rice vinegar

Nut butter



1 lb nuts of choice

Chia seeds ( optional)



½ c parmesan cheese

1 c ricotta cheese ( can sub cottage cheese)

Plain Greek Yogurt ( enough for 4 ¾ servings and 2 c for cooking)

Shredded cheddar cheese 1 c

Eggs 18ct

2 c cottage cheese

Container of milk of choice

12 ct. String cheese


Day 1

Breakfast – 1 c cottage cheese and 1 serving of fruit

Snack – 1 c veggies and 1 T nut butter

Lunch –  tossed salad and rotisserie chicken

Snack – 2 hard boiled eggs

Dinner – Taco Pie with tossed salad

Snack – 1 serving of fruit and 1 T nut butter


Day 2

Repeat Day 1


Day 3

Breakfast – PB banana overnight oats

Snack – 1 c veggies 1-2 hard boiled eggs

Lunch – Chopped salad with ginger dressing

Snack – 2 string cheese and ¼ c nuts

Dinner – Stuffed Pepper Soup

Snack- 1 T nut butter and 1 serving of fruit


Day 4

Repeat Day 3


Day 5

Breakfast – ¾ c  plain greek yogurt with ¼ c nuts and stevia

Snack – 1 c veggies and 2 string cheese

Lunch – Fall Detox Salad

Snack – 2 hard boiled eggs

Dinner – Roasted Ratatoullie and chicken

Snack 1 piece of fruit and 1 T nut butter


Day 6

Repeat Day 5


Day 7

Leftovers from the week

Zucchini Lasagna

Chopped Salad with carrot ginger dressing

Taco Pie

(I would decrease the cheese by ½ and sub plain greek yogurt for cream)


Stuffed Pepper Soup

(I leave out the rice and sub oregano for marjoram)

Fall Detox Salad

PB banana overnight oats


(sub italian seasoning)

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