Grains (LIST A) ¼ cup quinoa** 2 limes 1 lemon 1 small apple 1 ½ cups spinach DAY 1 2 large zucchini (2 cups chopped, ½ cup grated) ½ cup diced cucumber ¼ cup diced tomato 2 cups diced bell peppers (2 large peppers) 1 head bibb lettuce 2 eggs 1 ¼ cups plain non-fat Greek yogurt 1 tablespoon low fat feta cheese 1 lb shrimp, fresh or frozen ½ cup chickpeas ¼ cup black beans 1 ½ cups in shell frozen edamame 1 avocado ½ teaspoon olive oil ½ cup + 2 tbsp. low sodium salsa Salt and pepper ½ cup chopped cilantro
Grains (LIST A) 1 cup quinoa** 1 small apple 1 lemon 2 oranges (or other citrus fruit) ½ cup frozen blueberries 1 cup chopped lettuce 6 cups broccoli florets 1 cup carrot & cucumber sticks ½ cup nonfat milk or unsweetened almond milk 1 lowfat cheese stick DAY 2 4 oz chicken breast 1 12-oz block firm tofu 2 tablespoons hummus 1 scoop vanilla plant-based protein powder ½ tablespoon almond butter 2 teaspoons olive oil ¼ avocado 2 teaspoons sesame oil 5 cloves garlic A pinch of salt and pepper 2 tbsp low sodium soy sauce 3 tbsp rice vinegar 4 tsp sesame seeds** Dash of red pepper flakes (optional)
Grains & Starchy Vegetables (LIST A) ½ cup oats** 4 small sweet potatoes ¼ cup quinoa** 2 oranges DAY 3 2 cups chickpeas ¼ cup black beans 3 oz chicken breast 1 tablespoon ground flax** 2 cups baby spinach ¼ cup diced tomatoes 2 cups cauliflower florets 1 egg 2 cups plain nonfat Greek yogurt ¼ cup nonfat milk ½ teaspoon vanilla extract 2 tablespoons low sodium salsa 2 tablespoons chopped cilantro 2 teaspoons ground cumin 2 teaspoons smoked paprika 1 teaspoon garlic powder
Grains & Starchy Vegetables (LIST A) 1 ½ cups quinoa** ½ cup oats** 4 small sweet potatoes ENTIRE WEEK Note: Items are ed in full amounts you can purchase (except for those available in bulk bins). Example: 1 bunch cilantro instead of ½ cup cilantro. The amount in parentheses is how much you ll actually use if you follow all of the recipes in days 1-3, so you know if you ll have ingredients leftover to use on free days. Blank spaces are for you to fill in with what you ll eat on free days! 2 lemons 2 limes 4 oranges (or similar citrus fruit) 1 bag frozen blueberries (½ cup) 2 small apples
1 bag baby spinach (3 ½ cups) ENTIRE WEEK 2 large zucchini (2 cups chopped, ½ cup grated) 1 cucumber 1 large tomato (½ cup diced) 2 bags fresh or frozen broccoli florets (6 cups) 1 bag fresh or frozen cauliflower florets (2 cups) 2 heads bibb lettuce 1 bell pepper (1/2 cup chopped) 1 carrot 1 lb shrimp, fresh or frozen 2 cans chickpeas (2 ½ cups) 1 can black beans ( ½ cup) 1 12-oz block firm tofu vanilla plant-based protein powder (1 scoop) 7 oz cooked chicken breast (about 1 breast) 1 tub hummus (2 tbsp.) 1 bag frozen edamame (1 ½ cups)
1 bottle olive oil (1 tablespoon) 2 avocados (1 ¼) 1 jar almond butter (1/2 tbsp.) 1 bottle sesame oil (2 tsp) 1 tablespoon ground flax** ENTIRE WEEK ½ dozen eggs (3) 1 quart plain nonfat Greek yogurt (3 ¼ cups) low fat feta cheese (1 tbsp) 1 lowfat cheese stick 1pint nonfat milk / unsweetened almond milk ( ¾ cup) 1 jar low sodium salsa (3/4 cup) salt and pepper to taste 1 bunch cilantro (¾ cup chopped) 1 head garlic (5 cloves) salt and pepper 2 tablespoons low sodium soy sauce 3 tablespoons rice vinegar 4 teaspoons sesame seeds** Dash of red pepper flakes (optional) ½ teaspoon vanilla extract 2 teaspoons ground cumin 2 teaspoons smoked paprika 1 teaspoon garlic powder