08 Sep Real food doesn’t have ingredients, real food is ingredients -Jamie Oliver
Shopping List
Fruits/Vegetables
1 lb green beans
1 large container of mixed greens
1 red bell pepper
Onion 4-5
1 Sweet Potato
2 apples
1 lb brussel sprouts
Garlic
Shallots ( can use onion)
Large bag of carrots
1 container of mushrooms
Spaghetti Squash
Tomato
1 lime
Large butternut squash
Red onion
Veggies for snacking and salads ( 1-3 c per day)
Fruit for snacking and breakfast ( 2 servings per day)
Small container of spinach
Green onions
Broccoli ( 3 crowns)
Meat
4-5 bone in chicken thighs
1 lb bacon
Pork loin
Ground beef( or turkey) 1 lb.
1 lb lunch meat of choice
4-6 chicken breasts for salads ( can use rotisserie as well)
Pantry
Bread crumbs
Worcestershire sauce
Canned salmon 1-2 large cans
Mayo
Thyme
Red wine vinegar
Black beans 1 can
Jar of salsa ( 16 oz)
Taco seasoning
1 c dried cranberries
1 c quinoa
Dijon mustard
Balsamic vinegar
Honey
Pumpkin seeds ( 3 T)
1 lb nuts of choice
1 jar of nut butter of choice
1 box of Fiber One cereal ( full fiber, at least 13 g) Look at Walmart of online
stevia
Dairy/Eggs
bag of shredded mozzarella ( 2-3 cups)
18 eggs
12 ct. String cheese
Feta cheese ( for harvest salad)
1 large Container of cottage cheese ( lowfat)
1 large container of plain greek yogurt ( or 3-4 singles)
Day 1
Breakfast – 1 c lowfat cottage cheese with fresh fruit ( I love peaches or blueberries)
Snack – 1 c veggies with 3 slices of lunch meat
Lunch – harvest Quinoa Salad
Snack – 1 c veggies with ¼ c nuts
Dinner – Salmon Patties with sauteed green beans and salad
Snack – fruit with 1 T nut butter
Day 2
Same as day 1
Day 3
Breakfast – ½ Fiber One Cereal with 1 c plain greek yogurt with stevia and 1 serving of fruit
Snack – 2 string cheese and 1 c veggies
Lunch – toss salad with grilled chicken
Snack – plain yogurt with stevia
Dinner – Pork Loin ( in crockpot) and roasted carrots and mushrooms with salad
Snack – fruit with 1 T nut butter
Day 4
Same as Day 3
Day 5
Breakfast – egg bake
Snack – fruit with 1 T nut butter
Lunch – Broccoli Salad with grilled chicken
Snack – 1 c veggies with 2 string cheese
Dinner – Southwestern Spaghetti Squash
Snack – plain yogurt with stevia and serving of fruit
Day 6
Same as Day 5
Day 7
Breakfast – 2 eggs and 2 bacon with serving of fruit
Snack – plain greek yogurt with ½ c Fiber One
Lunch – toss salad and grilled chicken
Snack – 2 string cheese and 1 c veggies
Dinner – One Pan Fall Dinner
Snack – 1 serving of fruit and 1 T but butter
Salmon Patties
https://www.pinterest.com/pin/214343263499187904/
One Pan Fall Dinner
https://www.pinterest.com/pin/AeJ4cOvyV-oMhKk7k7QtlqBxL_rTsMW9QFbKmm6qaOW1XCbUFO5wi9E/
Roasted carrots and mushrooms
https://www.pinterest.com/pin/86412886580139899/
Southwestern Spaghetti Squash
https://skinnyms.com/southwestern-spaghetti-squash-recipe/
Harvest Quinoa salad
https://www.pinterest.com/pin/53480314305272643/
Broccoli Salad
https://www.pinterest.com/pin/Af0bvFJRUe_ChnBhCM8FXJPJTlOQWf2xhZFSOg3tEfRPE-ffjq-Jjfs/
( if you don’t have maple syrup, sub honey. Can sub any nuts for walnuts)
Spinach and mozzarella egg bake
http://www.kalynskitchen.com/2012/03/recipe-for-spinach-and-mozzarella-egg.html
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