Shopping list day 1-30 · 2019-08-21 · DAY 11 DAY 12 DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18...

Spring/Summer Edition

Meal Plans, Shopping Lists, Prep

30 Day Clean Eating Meal PlanSpring/Summer Edition

Meal Plans, Shopping Lists, Prep

Grounded Nutrition 2014

DAY�1 DAY�2 DAY�3 �DAY�4 DAY�5 DAY�6 DAY�7 DAY�8 DAY�9 DAY�10

Upon�Waking

Breakfast� � � �

��

��

��

��

Morning�Boost �

Lunch

Afternoon�Boost

Dinner

Peach Passion

Smoothie

Vitamin Boost

Smoothie

Green Madness Smoothie

Banana Porridge

Chocolate Overnight

Oats

Strawberry Pineapple

Detox Smoothie

Peaches and Cream

Happy Hemp Smoothie Blueberry Pie

Coconut Cream

Smoothie

1L Room Temp Water w/ Lemon










A bowl of cherries

Banana Muffins

Banana Muffins

Lemon Pie Balls

Watermelon w/ Lime

Lemon Pie Balls

Watermelon Frosty

Summer Rolls

Pecan Pie Bites Fruit Salad

Berry Nutty Bowl

Strawberry Almond Chia

Pudding

Banana Spiced Chia

Pudding

Blueberry Mango

Smoothie

Popeye's Spinach

Smoothie

Raspberry Quinoa

Porridge

Berry Kale Smoothie

Morning Melon Salad

Citrus Booster

Smoothie

Kale and Grape

Smoothie

Pad Thai Salad

Raw Hummus

Plate

Almond Ginger Lettuce Wraps

Avocado Broccoli

Salad

Tomato soup and

Sprouted toast

Easy Hummus and

Veggies

Protein Rich Guacamole and Veggies

Blueberry Kale Salad

Eggless Egg Salad

Mexican Veggie Wraps

Sweet and Sour

Meatballs

Chilled Quinoa Salad

Warm Lentil Salad

Sweet Potato and Carrot Soup with Side Salad

Almond Ginger Thai

Salad

Pasta Salad w/ Spinach Mushroom

Caps

Veggie Burger and

Grilled Skewers

Eggplant Parmesan w/ Caesar Salad

Root Veggie Fiesta Bowl

Baked Sweet Potato with Homemade

Tomato Sauce Pasta

Meal Plan Day 1-10

DAY�11 DAY�12 DAY�13 �DAY�14 DAY�15 DAY�16 DAY�17 DAY�18 DAY�19 DAY�20

Upon�Waking


��

��

��

��

Morning�Boost �

Lunch

Afternoon�Boost

Dinner

Meal Plan Day 11-20

Mixed Berry Protein

Smoothie

Vitamin Boost

SmoothieRaw Muesli

Cherry Bomb Smoothie

Iron Man Smoothie

Mango Tango

Smoothie

Apple Spaghetti

Strawberry Pineapple

Detox Smoothie

Pineapple Mint

Smoothie

Green Detox Smoothie

Carrot Cake Bites

Maca Magic Balls

Carrot Cake Bites

Magic Maca Balls

Peary Chia Pudding Fruit Salad Apples and

Cinnamon

Cucumber Slices

/Mango Salsa

Chocolate Muffins

Chocolate Muffins

Apple Pie Smoothie

Citrus Salad Creamsicle Smoothie

Peary Chia Pudding

Apple Walnut Bowl

“Chocolate” Pudding

Mango Mint Pudding

Apple Crunch Bowl

Pears and Almond Butter

Date Pecan Bites

Fresh Mango Lettuce Wraps

Creamy Basil Salad

Wilted Spinach

Salad

White Bean and Roasted Potato Soup

Leftover White Bean

Soup

Soba Noodle Asian Salad

Grilled PB and Banana Panini/Wrap

Mini Pizzas Taco in a Bag Buckwheat Salad

Miso Gravy Bowl

Chinese Orange Tofu

Mexican Black Bean

Bowl

Lazy Man Cabbage

RollsSushi Bowls Moroccan

Stew Rice and

Lentil ChiliCheezy

Broccoli Bake

Hearty Veggie and

Quinoa Soup

"Peanut" rice noodle bowl











DAY�21 DAY�22 DAY�23 �DAY�24 DAY�25 DAY�26 DAY 27 DAY�28 DAY�29 DAY�30

Upon�Waking


��

��

��

��

Morning�Boost �

Lunch

Afternoon�Boost

Dinner

Meal Plan Day 21-30

Bone Builder Smoothie

Chocolate Overnight

Oats

Blueberry Elixir

Green Protein

Smoothie

Strawberry Chia

Overnight Oats

Lemonade Smoothie

Vitamin Boost

Smoothie

Fruit Salad w/ coconut whip cream

Summer Breakfast Cookies

Peach Passion

Smoothie

Watermelon and lime

juice

Roasted Chickpeas

Chocolate Chip Cookie

Bars


BarsPeaches


Bars

Roasted Tomato

Hummus w/ Sliced

Veggies

Strawberry Cheesecake

Bites

Banana Mango

Icecream

Strawberries Dipped in Chocolate

Cinnamon Banana Chia

Pudding

Pineapple Refresh

Smoothie

Strawberry Pumpkin

Seed bowl

Banana date Cinnamon Pudding

Orange Pineapple

Booster Smoothie

Pear Almond Date bowl

Peach and Mint Salad

Walnut Chia Pudding

Summer Kiss Smoothie

Strawberry Mango Bowl

The Best Spinach

Salad

Carrot/ Ginger Soup

Green Salad Leftover Lasagna

Pad Thai Salad

Leftover Pizza

Casserole

Zucchini Pasta Salad

Marinated Bean Salad w/ Veggie Sandwich

Moroccan Stew

Leftover Moroccan

Stew

Thai Veggie Curry Lentil Dhal

Polenta Lasagna

Pizza Casserole

Asian Quinoa and Peas

Coconut Rice and Veggies

Roasted Potatoes and Creamy Dill

Salad

Summer Veggie Chili

Stir Fried Rice and Greens

Easy Mushroom Stroganoff











Shopping lists notes

1. Spices, seasonings, and other grocery items that come in containers are indicated to be purchased in containers in days 5-1, and days 10-6��)RU�WKH�UHPDLQLQJ�OLVWV�VSHFLÀF�amounts are indicated so you can either use up what you have or you will know if you need to purchase more.

2. “Bunches” of items like herbs and greens may be different in different locations around the world. If you are wondering if the bunches that are available to you are enough, check RXW�WKH�UHFLSHV�IRU�WKH�FRUUHVSRQGLQJ�VKRSSLQJ�OLVW�GD\V�IRU�VSHFLÀF�DPRXQWV�RI�WKHVH�foods.

3�� ,W� LV�RN� LI�\RX�GRQ·W�JHW�100 of everything on the lists. You can play around with the recipes, and most recipes will work out even if they are not made to the letter.

4. If you have leftover ingredients, simply use them up during the following 5 days, or freeze what you have for another time.

Shopping Lists For Day 1-5

Fruits

1 green apple10 banana 3 1/3 cup fresh or frozen blueberries2-8 cups fresh cherries12 lemon2 limes11 medjool dates 1 cup fresh or frozen mango2 oranges2 cups fresh or frozen peaches1 pear2 cup fresh or frozen pineapple 1 cup raspberries2 cups strawberries½ watermelon

Veggies

4 avocados1 head baby bok choy1 box alfalfa bean sprouts 1 beet4 red bell pepper1 small head broccoli 10 carrots 3 ribs celery4 small cucumbers 1 cup daikon or watermelon radish12 cups greens of choice 2 cups fresh or frozen green peas1 cup kale1 head butter lettuce2 heads lettuce of choice

2 medium onion9 cup spinach 2 large sweet potato1 box sprouts of choice (alfalfa, bean, radish, deli, etc)6-8 fresh tomatoes2 zucchini

Fresh Herbs

5 leaves basil1 small bunch cilantro1 head garlic3 inch piece ginger2-3 sprigs mint

Nuts/Seeds/Legumes/Grains

3 tbsp almonds1 small jar almond butter ¾ cup dry or 1 15oz can black beans5 tbsp chia seeds 1 tbsp hemp seeds1 cup dry lentils3/4 cups dry or 1 15 oz can navy beans2 1/2 cup whole rolled gluten free oats 1/2 cup pecans 1 cup dry quinoa��DVQT�PG�TQFMU�nPVS1 small jar tahini 1 tbsp walnuts

Grocery

2 boxes almond milk 1 small jar unsweetened organic apple sauce1 small container baking powder1 small container baking soda1 small container balsamic vinegar 1 small container cup brown sugar1 tbsp carob powder1 small container coconut oil for UIF�NVGmO�UJOT1 small container cornstarch 1 small jar of organic ketchup1 small container of maple syrup1 small container olive oil 1 small container rice vinegar1 small container soy sauce1/2 cup sun dried (no oil, no salt) tomatoes 1 small container tamari or chickpea miso1 small bag organic quinoa elbow pasta 4 oz tomato paste (optional) 2 litres vegetable broth 1 small container coconut water* Optional

Spices/Seasonings

1 small container organic all purpose seasoning 1 small container cinnamon

1 small container coriander powder1 small container cumin powder1 small container garlic powder 1 small container ginger powder1 small container nutmeg1 small container onion powder1 small container paprika1 small box sea or pink Himalayan salt1 small box black pepper 1 small container dry thyme1 small container vanilla powder/extract


Fruits

7-9 ripe bananas2 cups fresh or frozen berries of choice4 cups fresh or frozen blueberries1 cup cantaloupe27 medjool dates1 cup honeydew7-11 lemon5 lime2 1/2 cups grapes3 orange4 peaches1 pear4 cup fresh or frozen pineapple 1 cup fresh or frozen raspberries1 1/2 cup fresh or frozen strawberries5 cups watermelon

Veggies

3 avocado5-6 beets1 green bell pepper5 red, orange or yellow bell pepper 1 small head broccoli5 carrot1 celery rib1 cucumber1 large eggplant3 cups greens of choice½ cup green peas5 cup kale (about 2 bunches)

2 heads lettuce of choice 1 head romaine lettuce28 button mushrooms1 medium onion 2 cups packed spinach2 large sweet potatoes10 cherry tomatoes3 tomato2 small zucchini

Fresh Herbs

1 bunch basil1 bunch cilantro1 bunch fresh dill1 head garlic2-3 mint leaves or 1 small drop mint essential oil3 scallion/green onion

Freezer

¼ lb container spinach


2 tbsp almonds2 (15 ounce) can black beans OR 1½ cup dried black beans 1 tbsp chia seeds1 loaf gluten free bread of choice1/4 cup cashews2 cup dry chickpeas OR 3 - 15 oz can organic bpa free Chickpeas) 1 thai coconut OR 2 tbsp unsweetened dried shredded

1 cup hemp seeds ��DVQ�HMVUFO�GSFF�nPVS�PG�DIPJDF��DVQ�SPMMFE�PBUT�GPS�PBU�nPVS�and whole oats)½ cup pecans1 small jar tahini1/2 cup cooked truroots sprouted grain mixture¼ cup dry quinoa

Grocery

1 litre almond milk (can also use any other nut milk you like!)1 small jar apple cider vinegar1 small jar coconut oil 1 small container maple syrup or coconut sugar1 small jar prepared mustard1 small container nutritional yeast1 small jar cold pressed oil/olive oil1/2 package dry gluten free pasta (rice, quinoa, corn, wild rice, etc.)1 small jar organic pasta sauce1 dill pickle, diced 1 small package rice paper wraps ½ cup sundried tomatoes1 small container tamari OR chickpea miso or tamari1 small jar Vegenaise soy free mayo6 cups coconut water* Optional

Spices/Seasonings

1 small jar salt free all purpose seasoning 1 small container chili powder (spice mix not straight chilis)2 tsp cinnamon½ tsp coriander3 tsp cumin powder ½ tsp garlic powder¼ -½ tsp ginger powder½ tsp italian seasoning½ tsp onion powder1 tsp dried oregano1 small container black pepper1 small container sea or Himalayan salt1 small container vanilla extract


Fruits

4 apple 2 bananas1 cup fresh or frozen blueberries2 cups fresh or frozen pitted cherries1 grapefruit5-8 lemon2 limes2 mango31 medjool dates 5 oranges2 pears 1 cup fresh or frozen pineapple2 ½ cup strawberries

Veggies

3 avocado1 beet4 bell pepper (colour of choice)3 cup broccoli1 head of green cabbage6 carrot ��DVQ�DBVMJnPXFS2 ribs celery1 cucumber2 cups greens of choice1 jalapeno pepper6 cups kale (About 2 bunches)2 heads lettuce8 button mushrooms3 small onion1 small red onion2 large roasting potatoes

9 cups spinach 1 sweet potato 3 tomato1 zucchini

Fresh Herbs

1 bunch fresh basil1 bunch cilantro1 head garlic1 bunch parsley2 scallions


2 tbsp almonds1 cup dry black beans OR 1 can of organic, bpa free low sodium black beans5 tbsp chia seeds 4 tbsp dried unsweetened shredded coconut ��£�DVQT�nPVS�PG�DIPJDF3 tbsp hemp seeds 1/2 cup french lentils1 tbsp quick oatssmall handful pecan halves2 cups dry quinoa, or white rice1 cup dry brown rice1 cup dry rice��UBCMFTQPPOT�PG�TQFMU�nPVS4 tbsp walnuts1 cup dry white beans

Freezer

2 cups frozen mixed berries

Grocery

2 litres almond milk or nut milk of choice 1.5 tbsp arrowroot or cornstarch1 can coconut milk2 tbsp coconut oil1-2 drops orange essence/YL orange essential oil (optional)3 tablespoons of red or yellow miso1.5 tbsp pure maple syrup1 tsp dijon mustard2-3 sheets nori3 tablespoons of nutritional yeast2 1/2 tablespoons of extra virgin olive oil2 tbsp raisins1 small jar balsamic vinegar3 tbsp natural rice wine vinegar4-5 tbsp natural brown sugar or honey1 can organic tomato juice6 tbsp tamari��CMPDL�PSHBOJD�FYUSB�mSN�sprouted tofu2 litres low sodium vegetable broth 2 cup coconut water*Optional

Spices/Seasonings

2 tbsp chili powder2 tsp cinnamon 2 tbsp coriander powder1 tbsp cumin powder1 tsp garlic powder1 tsp ginger powder ¼ tsp onion powder1 tbsp paprika��UTQ�DSVTIFE�SFE�QFQQFS�nBLFTBlack pepper to taste for recipesSea salt to taste for recipespinch vanilla bean1 small container maca powder* Optional


Fruits

8 apples of choice2 banana½ cup grapes5-8 lemon3 limes15 Medjool date5 ½ cups fresh or frozen mango 2 orange1 peach1 pear6 ½ cups fresh or frozen pineapple 1 ½ cup strawberries

Veggies

3 avocado2 heads baby bok choy6 bell pepper4 1/2 cups broccoli5 carrot ��DVQ�DBVMJnPXFS8 ribs celery 1 cucumber1 cup packed greens1 bunch kale1 head lettuce½ cup mushrooms3 small- medium onion1 small red onion1 medium potato1 bag salad mix 5 cups spinach 1 small butternut squash or 2

sweet potatoes/ yams8 tomatoes1 small zucchini

Fresh Herbs

1 bunch cilantro1 bunch fresh dill1 head garlic1 bunch fresh mint6 scallions


1 tbsp almonds chopped1 small jar almond butter1 cup buckwheat groats1 15oz can garbanzo beans/chickpeas (eden organic - no salt added)1 tbsp unsweetened shredded coconut1 ½ cup dried lentils of choice1 small jar nut butter of choice1/2 cup pecans 1 cup dry quinoa½ cup brown rice2 tbsp sesame seeds��DVQT�TQSPVUFE�TQFMU�nPVS�OPU�HMVUFO�GSFF�PS�HMVUFO�GSFF�nPVST�of choice1 small package sprouted grain or gluten free wrap 1 tbsp walnuts, chopped

Grocery

2 litres almond milk and or coconut milk 1/2 cup unsweetened applesauce1 small container baking powder1/3 cup coconut oil or oil of choice1.5 cups coconut sugar1 tsp cornstarch 2 tbsp pure maple syrup 1 package brown rice noodles (shape of your choice)8 tbsp nutritional yeast 3 TBSP extra virgin olive oil 4 tbsp organic store bought salsa1/2 package rice noodles (shape of choice)½ box soba buckwheat noodles1 small bag baked organic GMO free taco chips3 tbsp tamari or chickpea miso 4 tbsp jarred organic tomato sauce3 litres organic vegetable broth 2 tbsp balsamic vinegar 5 cups coconut water*

Spices/Seasonings

2 tsp all purpose salt free seasoning1 cup unsweetened cocoa powder or carob powder1 small container of cayenne pepper 2 tsp cinnamon powder

1 tbsp chili powder1/2 tsp ground coriander2 tsp cumin1 small container curry powder1 tsp garlic powder1/2 tsp ginger1 tsp onion powder1 small jar smoked paprika Black pepper to taste for recipesSalt to taste for recipes1/4 tsp turmeric1 teaspoon vanilla extract


Fruits

6 banana 1 cup frozen blueberries5-8 lemon1 lime14 Medjool dates3-4 fresh oranges (to be squeezed into juice)2-3 peaches or as many as you desire4 cups fresh or frozen pineapple 6-7 cup fresh or frozen strawberries ½ watermelon

Veggies

2 avocado1 head baby bok choy3 bell pepper1 cup broccoli12 carrots1 rib celery1 small cucumber1 cup daikon or watermelon radish1 bunch kale1 head butter lettuce1 head green lettuce1 head romaine lettuce or green of choice 1 cup mushrooms1 large portobello mushroom3 onion1 extra small purple onion1 cup green peas

10 cups spinach 1-2 tomatoes½ zucchini

Fresh Herbs

1 bunch fresh dill1 head garlic2 inch fresh ginger root 1 small bunch fresh mint


4 tbsp almond butter 2 tsp. arrowroot powder 2 tbsp. cashew butter or tahini1 cup dry chickpeas OR use 1 15 oz can organic chickpeas 5 tbsp chia seeds 2 tbsp hemp seeds 2 cups all purpose gluten free nPVS�PS�TQFMU�nPVS�GPS�B�OPO�HMVUFO�free option2 cups red lentils½ cup macadamia 1/2 cup dry oats¼ cup pecans2 tbsp pumpkin seeds½ cup brown rice1 tbsp poppy seeds2 cups dry quinoa2 tbsp raw tahini

Grocery

2 litres almond milk

2 tbsp apple cider vinegar1 teaspoon non- aluminum baking soda¼ cup capers3/4 cup non-dairy chocolate chips1 can coconut milk 2 cups cold pressed coconut oil 1 cup coconut sugar2 tbsp good quality extra virgin olive oil1 tbsp curry paste (Thai Kitchen makes great ones!)2 cups marinara sauce 1 tablespoon molasses1 18-ounce package prepared organic polenta 1 tbsp sweetener of choice4 tbsp tamari or Chickpea miso 2 tsp toasted sesame oil1 6oz can tomato paste1 green tea bag��CMPDL�PSHBOJD�&YUSB�mSN�UPGV3 litres organic low sodium veggie broth 3 tbsp balsamic vinegar2 1/2 cups water*Optional1 cup vegan cheese* optional

Spices/Seasonings

1 teaspoon dried basil1 tbsp carob powder1 tsp cinnamon 1 1/2 tbsp coriander powder 2 tbsp cumin powder2-3 tsp italian seasoning

4 ½ tbsp. nutritional yeast 1 tsp. onion powder1 1/2 tbsp paprika powder Black pepper to taste for recipesSea or Himalayan Salt for recipes2 teaspoons vanilla extract


Fruits

2 green apples5 bananas1 cup fresh or frozen blueberries10-14 lemons2 cup fresh or frozen mango8 medjool dates1 orange5 peaches1 pear1 cup fresh or frozen pineapple3 cup strawberries

Veggies

1-2 avocado 6 heads baby bok choy 3 cups green beans 3 red bell pepper 1 ½ cup broccoli 6-7 carrot��DVQ�DBVMJnPXFS �DIPQQFE4-5 ribs celery1 bunch kale 2 heads romaine lettuce25 mushrooms (button, crimini and portobello)3 onion 1 purple onion5 Medium potatoes1 cup fresh spinach1 small butternut squash or two sweet potatoes/yams5 tomatoes1 yam

3 medium or 2 large zucchini

Fresh Herbs

1 small bunch dill1 head garlic½ inch piece ginger1 small bunch mint1 scallion


3 tbsp almond2 tbsp chia seeds2 3/4 cup dry chickpeas OR 3 16 oz can organic pba free Chickpeas1 ½ cups dry black beans or 1 28 oz can, rinsed and drained 3 tbsp unsweetened shredded coconut��DVQ�HMVUFO�GSFF�nPVS�NJY��DVQ�HSPVOE�PBU�nPVS�2 tbsp hemp seeds 1 15 oz can kidney bean, drained and rinsed or ¾ cups dry kidney beans1 cup dry lentils��DVQ�QVNQLJO�PS�TVOnPXFS�seeds 1 cup dry quinoa1 cup brown rice 1 cup dry brown rice2 tbsp tahini2 tbsp walnuts, chopped

Grocery

1 litre almond milk2 tbsp applesauce½ tsp baking soda3/4 cup dairy chocolate chips 2 can coconut milk 5 tbsp coconut oil 1/3 cup coconut sugar or natural brown sugar 2 tbsp maple syrup 2 tbsp Prepared mustard3 tbsp cold pressed oil of choice5 tbsp olive oil 1/3 cup raisins dash of natural sweetener of choice 4 1/2 tbsp tamari or chickpea miso 2 1 6 oz can tomato paste3 litres low sodium veggie stock 1 tbsp apple cider vinegar3 tbsp white wine vinegar2 cups coconut water* Optional

Spices/Seasonings

pinch cayenne pepper1 tablespoon chili powder2 tsp cinnamon½ tsp coriander powder2 1/2 tbsp cumin 1/8 tsp curry powder1 tsp garlic powder½ tsp ginger

1 tsp onion powder2 tsp dried oregano1 tsp smoked paprikaBlack pepper to taste for recipesSea or Himalayan salt to taste for recipes¼ tsp turmeric1 tsp vanilla vanilla extract to taste

Meals to Prepare Ahead of Time

,W�FDQ�EH�YHU\�EHQHÀFLDO�WR�GR�RQH�SUHS�GD\�SHU�5 days, especially if you are DZD\�IURP�KRPH�GXULQJ�WKH�GD\��%HORZ�\RX�ZLOO�ÀQG�D�OLVW�RI�ZKDW�WR�SUHSDUH�ahead of time to save you time during the days. It works really well to label food containers that you are storing in your fridge or freezer. Please be familiar with recipes in 5 day increments.

* If there is no guidelines for a certain recipe, it is because it needs to be made fresh the day of!

**If you have leftovers feel free to eat them the following day for the same meal and extend your meal plan. You will still get results by doing this! Another suggestion is to go 5 days on, 5 days eating leftovers (especially for dinners). Find what works for you.

Prep For Day 1-5

Breakfast Prep

Smoothies: To save time in the morning

individually pack freezer bags with smoothie

ingredients not including the liquid on your

prep day and store in the freezer (can put in

fridge the night before if you do not have a high

speed blender). Blend the morning of.

Overnight Oats: Pre mix dry ingredients for

Overnight Oats in a mason jar on your prep day

for Day 5 Breakfast. On Day 4 evening, add

liquid and let set in fridge until morning.

Morning Boost Prep

Smoothies: To save time in the morning

individually pack freezer bags with smoothie

ingredients not including the liquid on your

prep day and store in the freezer (can put in

fridge the night before if you do not have a high

speed blender). Blend when ready to drink or in

the morning before heading out for the day!

Berry Nutty Bowl: Pre-make this the night

before if necessary. It is best made fresh

though!

Chia Puddings: Pre mix dry ingredients for

Chia Pudding in a mason jar on your prep day

for Morning Boosts. The evening before

serving, add liquid and let set in fridge until

ready to eat. Add toppings when ready to eat.

Lunch Prep

Pad Thai Salad: Pre-make salad and dressing

on your prep day, but keep them separate. Mix

together, when ready to serve!

Raw Hummus Plate: Wash and Cut vegetables

and pre-make hummus on prep day.

Almond Ginger Wraps: Prep lettuce wrap

veggies, except avocado on prep day. Store in

an airtight container or baggie. Make dressing

on prep day and store in glass container

(separate from veggies) until ready to serve.

Avocado Broccoli Salad: Wash and prep

broccoli on prep day. Make dressing when

ready to eat or the morning of.

Tomato Soup: Pre-make tomato soup on prep

day. Portion into individual serving sizes and

store in freezer until ready to heat and serve on

Day 5.

Afternoon Boost Prep

Bowl of Cherries: Wash cherries and store in

container until ready to eat.

%DQDQD�0XIÀQV��.BLF�.VGmOT�PO�QSFQ�EBZ��Store in fridge or freezer until ready to eat.

Lemon Pie Balls: On your Prep Day, pre make

Lemon Pie Balls. Store in freezer until ready to

eat. Will have 2 left over for day 6!

Dinner Prep

Sweet and Sour Meatballs: Premake

meatballs, rice and sauce on prep day. Store in

fridge until ready to eat. Reheat and serve

warm for Dinner. Store any leftovers in fridge or

freezer for another time.

Chilled Quinoa Salad: Make Quinoa Salad on

prep day and store in fridge until ready to eat

on Day 2!

Warm Lentil Salad: Make Salad on prep day

and store in fridge until ready to eat. Serve

warm or cold!

Sweet Potato and Carrot Soup: Pre-make

soup on prep day and store in fridge or freezer

until ready to eat.

Almond Ginger Thai Salad: Pre-make salad

and dressing on prep day. Keep the two

separate until ready to serve for day 5 dinner.

Prep For Day 6-10

Breakfast Prep Smoothies: To save time in the morning individually pack freezer bags with smoothie ingredients not including the liquid on your prep day and store in the freezer (can put in fridge the night before if you do not have a high speed blender). Blend the morning of.

Peaches and Cream: Make almond cream in blender on prep-day. Store in fridge until ready to serve on Peaches for Day 7 Breakfast. Blueberry Pie: Pre-make blueberry pie on prep day and store in freener until ready to eat. Make sure to let thaw for at least 30 minutes before eating for Day 9 breakfast!

Morning Boost Prep

Raspberry Quinoa Porridge: Pre-make porridge on prep day. Eat warm or cold for Day 6 Morning Boost.

Smoothies: To save time in the morning individually pack freezer bags with smoothie ingredients not including the liquid on your prep day and store in the freezer (can put in fridge the night before if you do not have a high speed blender). Blend when ready to drink or in the morning before heading out for the day!

Lunch Prep Easy Hummus and Veggies: Wash and Cut vegetables and pre-make hummus on prep day. Blueberry Kale Salad: Make kale salad on prep-day but do not add blueberries. Add blueberries when ready to serve! Mexican Veggie Wraps: Pre-cook beans on prep day if using dried beans. Mix all ingredients together except avocado and lettuce on prep day and assemble with lettuce and avocado when ready to eat.

Afternoon Boost Prep Watermelon Frosty: Cut watermelon into cubes and freeze in freezer bag on prep day. Summer Rolls: Make summer rolls on morning of Day 8 for the afternoon boost that day. Do not make on prep day.

Pecan Pie Bites: Make bites on prep day and store in freezer until ready to eat.

Dinner Prep Pasta Salad: Make pasta salad on prep day and store in fridge until ready to serve.

Mushroom Caps:�.BLF�mMMJOH�BOE�TUVGG�mushrooms on prep day but do not cook. Cook

when ready to eat!

Veggie Burgers: Make veggie burgers on prep day. Cook or leave raw and store in freezer. Heat and serve for Dinner. Caesar Salad: Make caesar dressing on prep day and store in fridge until ready to mix with salad and eat. Baked Sweet Potato with Homemade Tomato Sauce and Salad: Wash, peel and dice sweet potato. Bake as directed on recipe. Make tomato sauce on prep day as well and assemble when ready to eat.

Prep For Day 11-15


Raw Muesli: Combine all dry ingredients on prep day. Add banana and almond milk when ready to eat for Day 13 Breakfast.

Morning Boost Prep

Smoothies: To save time in the morning individually pack freezer bags with smoothie ingredients not including the liquid on your prep day and store in the freezer (can put in fridge the night before if you do not have a high speed blender). Blend when ready to drink or in the morning before heading out for the day!

Chia Pudding: Pre mix dry ingredients for Chia Pudding in a mason jar on your prep day for the Morning Boost. The evening before serving, add liquid and let set in fridge until ready to eat. Add toppings when ready to eat.

Lunch Prep Wilted Spinach Salad: Make Salad on prep day and store in fridge until ready to eat. Serve warm or cold!

White Bean and Roasted Potato Soup: Make soup on prep day and store in fridge or freezer until ready to heat and serve.

Afternoon Boost Prep

Carrot Cake Bites and Maca Magic Balls: Make bites on prep day and store in freezer until ready to eat.

Chia Pudding: Pre mix dry ingredients for Chia Pudding in a mason jar on your prep day. The evening before serving, add liquid and let set in fridge until ready to eat. Add toppings when ready to eat.

Dinner Prep Miso Gravy Bowl: Wash and prepare veggies for steaming on prep day. Steam when ready to eat. Make Gravy on prep day and store in fridge or freezer until ready to heat and serve on Day 11 Dinner.

Chinese Orange Tofu: Prepare and cook tofu on prep day. Store in an airtight container until ready to serve. Make orange sauce on prep day and store in airtight container until Day 12 dinner. The day of make rice and broccoli, heat everything together and serve.

Mexican Black Bean Bowl: Make black bean dish except green and store in fridge until Day

13 dinner. Heat and serve over greens for dinner.

Lazy Cabbage Rolls: Make and cook lazy cabbage rolls on prep day. Store in freeze until ready to heat and serve.

Rice: Make rice for the week on your prep day. Rice can be served with Miso Gravy Bowl, Chinese Orange Tofu and Sushi Bowls.

Prep For Day 16-20


Apple Spaghetti: Make date sauce on prep day and store in fridge until ready to serve with Day 18 Breakfast.

Morning Boost Prep

Date Pecan Bites: Make these on your prep day and store in a container in the fridge until ready to eat.

Lunch Prep Soba Noodle Asian Salad: Make salad on prep day and store in a container in the fridge until ready to eat.

Buckwheat Salad: Make salad on prep day and store in a container in the fridge until ready to eat.

Afternoon Boost Prep Fruit Salad: Have fruit ripening on the counter for Day 16 afternoon boost.

Mango Salsa: Make salsa on your prep day and store in a container in the fridge until ready to serve.

&KRFRODWH�0XIÀQV��.BLF�NVGmOT�PO�ZPVS�QSFQ�day and store some in the fridge and some in the freezer.

Dinner Prep Moroccan Stew: Make stew on your prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time.

Rice and Lentil Chili: Make chili on your prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time. Hearty Veggie and Quinoa Soup: Make soup on your prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time.

Prep For Day 21-25


Overnight Oats: Pre mix dry ingredients for Overnight Oats in a mason jar on your prep day. The evening before, add liquid and let set in fridge until morning. Add toppings when ready to eat.

Blueberry Elixir: Brew green tea on your prep day and store in the fridge until ready to add to smoothie for Day 23 breakfast.

Morning Boost Prep

Chia Pudding: Make chia pudding on prep day. Eat for morning boost on Day 21.

Smoothies: To save time in the morning individually pack freezer bags with smoothie ingredients not including the liquid on your prep day and store in the freezer (can put in fridge the night before if you do not have a high speed blender). Blend the morning of.

Lunch Prep

The Best Spinach Salad: Make salad and

dressing on prep day and store separately in the fridge until ready to serve.

Carrot Ginger Soup: Make soup on your prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time.

Green Salad: Make dressing for salad on prep day and store in fridge until ready to serve with green salad you prepare the day of.

Afternoon Boost Prep Roasted Chickpeas: Roast chickpeas on prep day and store in airtight container until ready to snack on. Best made fresh, however.

Chocolate Chip Cookie Bars: Make bars on prep day and store in portioned baggies on counter and in the freezer.

Dinner Prep

Thai Veggie Curry: Make ahead of time on prep day and store in fridge until ready to eat.

Lentil Dhal: Make dhal on your prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time. Polenta Lasagna: Prepare lasagna on prep day, store in fridge or freezer until ready to cook

and serve.

Pizza Casserole: Make and cook casserole on prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time.

Asian Quinoa and Peas: Cook quinoa on prep day to save time at dinner.

Coconut Rice and Veggies: Prepare on prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time.

Prep For Day 26-30


Overnight Oats: Pre mix dry ingredients for Overnight Oats in a mason jar on your prep day. The evening before, add liquid and let set in fridge until morning. Add toppings when ready to eat.

Fruit Salad with Whipped Cream: Make whipped cream on prep day and store in fridge until ready to serve.

Summer Breakfast Cookies: Make cookies on prep day and store some in fridge and some in freezer until ready to eat.

Morning Boost Prep

Chia Pudding: Make chia pudding on prep day. Store in fridge until ready to eat for morning boost.

Smoothies: To save time in the morning individually pack freezer bags with smoothie ingredients not including the liquid on your prep day and store in the freezer (can put in fridge the night before if you do not have a high speed blender). Blend the morning of.

Lunch Prep

Zucchini Pasta Salad: Make salad and dressing on prep day and store separately in the fridge until ready to serve.

Marinated Bean Salad: Make salad on prep day and store in fridge until ready to serve.

Moroccan Stew: Make stew on prep day. Portion out as many servings as you need and store those in the fridge. Store the leftovers in the freezer for another time.

Afternoon Boost Prep Roasted Tomato Hummus and Veggies: Make hummus on prep day and store in fridge until ready to serve.

Strawberry Cheesecake Bites: Make bites on prep day and store in the freezer until ready to eat.

Banana Mango Ice Cream: Peel and freeze bananas for ice cream on prep day.

Dinner Prep

Coconut Rice and Veggies: Prepare on prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time.

Summer Veggie Chili: Make chili on prep day. Portion out how many servings you need and store those in the fridge. Store any leftovers in the freezer for another time.

Shopping list day 1-30 · 2019-08-21 · DAY 11 DAY 12 DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18...

Documents

Transcript of Shopping list day 1-30 · 2019-08-21 · DAY 11 DAY 12 DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18...