Grocery
List
Fresh
Fruits
and
Vegetables
Apples
Bananas
Blueberries
Oranges
Pears
Strawberries
Other
Other
Broccoli
Carrots
Cauliflower
Cucumbers
Mixed
greens/lettuce
Mushrooms
Onions
Peppers
Spaghetti
squash
Other
Other
Starchy
Carbs
and
Nuts
Potatoes
Rice
Yams
Almonds
Cashews
Ezekiel
Bread
Herbs
and
Seasonings
Basil
Chili
Curry
Curry
Paste
Garlic
Powder/granules
Onion
Powder/granules/flakes
Oregano
Pepper
Red
Pepper
Flakes
Sage
Sea
Salt
Other
Other
Frozen
Fruits
and
Vegetables
Broccoli
California
mix
Cauliflower
Green
beans
Peas
Peppers
and
onions
Blueberries
Cherries
Mango
Mixed
Berries
Mixed
fruit
(unsweetened)
Pineapple
Strawberries
Other
Other
Meats/Protein
Beef
Buffalo
Chicken
Cod
Eggs
Pork
Salmon
Tuna
Other
Other
Other/Household/Personal
Items
Balsamic
vinegar
Coffee
or
tea
Olive
Oil
(or
coconut)
Coconut
or
almond
milk
Baking
cacao
or
raw
cacao
Week
1
Produce
Spinach
Organic
greens
Items
to
put
with
your
greens
in
your
salad:
Avocado
Broccoli
(Youll
want
this
to
steam
in
place
of
a
salad
sometimes)
Celery
Cucumbers
Onion
Tomatoes
Any
other
non-starchy
veggie
Apples
Blueberries
Strawberries
Other
Fruit
Starches/Nuts
Almond
butter,
no
sugar
Brown
Rice
Oatmeal,
rolled
oats
2
c.
shredded
chicken
1
green
bell
pepper,
sliced
into
strips
1
red
bell
pepper,
sliced
into
strips
1
sweet
onion,
sliced
1
bunch
cilantro,
chopped
2
limes
4
c.
chicken
broth
Low
fat
sour
cream
(optional)
Directions:
Saut
onion
and
peppers
in
1/4
cup
chicken
broth
until
tender.
In
stock
pot
add
remaining
chicken
broth,
peppers
and
onions,
chicken,
juice
from
limes,
and
half
the
bunch
of
cilantro.
Cook
at
medium
heat
for
15
minutes.
Serve
with
remaining
cilantro
and
(optional)
low
fat
sour
cream.
Nutritional
Info
and
Serving
Size:
Makes
2
servings.
Nutrition
per
serving:
Calories
172,
Fat
1
gram,
Carbs
9
grams,
Protein
28
grams.
Cabbage
Chinese
chicken
salad..mmmmm
4
cups
Napa
cabbage,
chopped
2
medium
red
bell
peppers,
chopped
1
bunch
green
onions,
chopped
1
bunch
fresh
cilantro,
chopped
1/3
cup
raw,
toasted
almonds
Dressing:
4
Tbsp.
tamari
sauce
4
Tbsp.
rice
vinegar
2
tsp
sesame
oil
2
tsp
sesame
seeds
4
tsp
grated
fresh
ginger
root
or
ground
ginger
to
taste
20
drops
stevia14Directions:
Mix
all
salad
ingredients
together
in
one
bowl.
Mix
all
dressing
ingredients
together
in
another
small
bowl.
Separate
salad
into
four
servings;
drizzle
with
dressing
before
serving.
Nutritional
Info
and
Serving
Size:
Makes
4
servings.
Nutritional
Value:
297
Calories,
10
Grams
Fat,
36
Grams
Protein
per
serving.
Chicken
curry
with
cashews
(or
not)
4
oz.
cooked
chicken
breasts,
cut
up
10
cashews
cup
Greek
yogurt
1
tsp
curry
powder
celery
(optional)
Salt
to
taste
Add
items
to
skewers
in
order
listed,
repeat
as
necessary.
Preheat
grill.
Grill
on
medium
heat
until
cooked
thoroughly.
If
you
dont
have
a
grill,
preheat
your
oven
to
375F/190C,
and
place
kabobs
on
foil
covered
baking
sheet
(first
spray
foil
with
cooking
spray).
Bake
for
12
minutes,
then
rotate
and
bake
for
another
12-15
minutes
until
chicken
is
done
(chicken
is
done
at
165F/74C;
chicken
will
be
white
with
no
pink
in
the
middle).
Drizzle
kabobs
with
Caesar
Dressing,
and
serve.
Nutritional
Info
and
Serving
Size:
Makes
4
servings.
Nutrition
Info:
202
calories,
11
grams
carbs,
7
grams
fat,
24
grams
protein.
Tortilla
wraps-
Low
carb
1
Don
Pancho
Low
Carb
Tortilla
or
other
low-carb
tortilla
2
Laughing
Cow
light
cheese
wedges
1/2
c.
or
more
of
spinach
or
romaine
lettuce
Red
onions,
sliced
6
pieces
of
lean
ham
or
turkey
deli
meat
Directions:
Spread
tortilla
with
cheese,
layer
ham,
then
lettuce,
then
onions.
Roll
up
and
eat!23
(Another
option
is
1
Tbsp
peanut
butter
and
1
tsp
Agave
Syrup
spread
onto
tortilla,
rolled
tightly,
and
cut
into
1
1/2
inch
rolls.)
Nutritional
Info
and
Serving
Size:
Serves
1.
Nutrition
per
serving
with
Don
Pancho
Tortillas:
Calories
246,
Carbs
21
grams,
Fat
8
grams,
Protein
26
grams.
Nutrition
per
serving
with
peanut
butter
and
agave:
Calories
190,
Carbs
17
grams,
Fat
10
grams,
Protein
11
grams.
Pancakes
PROTEIN
style!
Start
your
morning
off
right
with
these
healthy
and
delicious
oatmeal
protein
pancakes.
This
protein
powder
recipe
will
leave
you
full
to
start
off
your
day
with
the
combination
of
complex
carbs
and
protein
powder,
we
even
like
to
add
a
Tbsp.
of
peanut
butter
on
top
for
some
healthy
fat.
1
cup
raw
oats
1
scoop
Protein
Powder
3
egg
whites
1/4
c.
water
Blend
in
blender
until
smooth
and
drizzle
over
salad
immediately
before
serving.
Nutritional
Info
and
Serving
Size:
Makes
4
servings.
Nutrition
per
serving:
Calories
138,
Carbs
8
grams,
Fat
5
grams,
Protein
13
grams.
Tuna
Fish
Sandwich
1
serving
of
water-packed
Albacore
tuna
2
slices
of
sprouted
grain
bread
(Jack
Sprats
or
Ezekial)
1-2
Tbsp.
Greek
yogurt
(Fage
2%
is
best
for
this)
2
pickles
tsp.
mustard
(optional)
Chopped
lettuce
(optional)
Directions:
Mix
tuna,
yogurt,
mustard,
and
pickles
and
make
into
a
sandwich.
Nutritional
Info
and
Serving
Size:
Serves
1.
Nutrition
per
serving:
Calories
249,
Fat
2
grams,
Carbs
34
grams,
Protein
16
grams.
Fried
rice
with
cauliflower
1
head
of
cauliflower,
boiled
until
soft
and
then
mashed
with
a
potato
masher
10
egg
whites
9
oz.
lean
turkey
meat,
cooked
and
cut
into
cubes
Veggies
(whatever
veggies
you
like-
peas,
green
onions,
red
bell
pepper,
mushrooms,
and
broccoli
-I
use
red
bell
pepper,
mushrooms,
and
broccoli),
garlic
salt,
and
pepper
to
taste
Directions:
Mix
all
ingredients
in
a
bowl
and
add
salt
and
pepper.
Add
other
seasonings
if
desired
(paprika,
ground
cayenne,
tamari
sauce).
Heat
up
wok
or
large
frying
pan,
spray
with
cooking
spray,
and
fry
ingredients
until
eggs
are
completely
cooked.
Options:
Add
Siracha
at
the
end
to
give
it
some
kick!
Nutritional
Info
and
Serving
Size:
Makes
a
little
over
3
servings,
serving
size:
2
cups.
Nutrition
per
serving:
Calories
180,
Carbs
12
grams,
Fiber
5
grams,
Protein
31
grams.
Mood
and
Energy