Refrigerated Greek Styled Non-Fat Plain Yogurt Chobani FAGE Laughing Cow-35 Calorie Circles (any flavor of your liking) Hard Boiled Eggs (Packaged) Trader Joe s 100% Egg Whites Organic, Hormone, Soy Free Corn Free Diet Free Eggs Edamame Breads Ezekiel 4:9 100% Sprouted Whole Wheat Bread (Orange Package) Ezekiel 4:9 100% Sprouted Whole Wheat Cinnamon-Raisin Bread (Purple background) Ezekiel 4:9 100% Sprouted Whole Wheat Tortillas Baking Unsweetened Coco Powder Stevia Stevia Packets Cereal Flaxseeds Chia Seeds Gluten Free Oatmeal
Shelves Apple Cider Vinegar Better n Peanut Butter Brown Basmati Rice Black Beans (canned) Black Bean Soup Base Butternut Squash Soup Base Red Wine Vinegar Garbanzo Beans Quinoa Vegetable Broth Chicken Broth Butternut Squash Soup Carrot/Ginger Soup Salsa Authentica Salsa Verde Pineapple Salsa Sweet Chilli Sauce Fat Free Pizza Sauce TJ s Extra Virgin Olive Oil TJ s Virgin Coconut Oil Star Switches Salad Dressings è Salsa s Salad Dressings è Red Wine Vinegar Salad Dressings è Apple Cider Vinegar Spaghetti è Spaghetti Squash Processed Snack è Greek Yogurt Sugar/Artificial Sugar è Stevia Candy è Fruits Cliff Bar è Lara Bar Bread Products è Sprouted Ezekiel Products
Seasonings Garlic Powder Ground Cinnamon Ground Nutmeg Sea Salt Ground Black Pepper 21 Seasoning Salute Curry Powder Cayenne Pepper Red Chili Pepper Ground Cumin Rosemary Nuts/Seeds/Snacks Raw Almonds Raw Pine Nuts Raw Pepitas Raw Pumpkin Seeds Roasted Seaweed Wasabi Roasted Seaweed 100 Calorie Nuts Protein Organic Wild Caught Fish (frozen is fine) Tilapia, Salmon, Tuna, Cod Trader Joe s Organic Boneless Skinless Chicken Breasts (frozen is fine) Trader Joe s 99% Organic Lean Ground Turkey Trader Joe s 80/20% Organic Ground Beef Trader Joe s Firm Sprouted Tofu Organic 3-Grain Tempeh Columbus Sliced Reduced Sodium Turkey Breast Columbus Sliced Reduced Chicken Breast
Refrigerated Fruits and Vegetables Shelved Fruits and Vegetables Organic Baby Spring Mix Organic Arugula Organic Romaine Hearts Organic Celery Hearts Organic Baby Spinach Organic Kale Organic Kaleidoscope Chard Organic Baby Carrots/Shredded White Mushrooms Asparagus Organic Butternut Squash Pea Shoots (near herbs) Micro Greens (near herbs) Beets Mirepoix (if busy and 0 time) Edamame Pre-Cooked Any and all herbs you enjoy (mint J ) Bag of Organic Lemon Bag of Organic Lime 3-4 Bananas (week) 3-4 Kiwi (week) Bag of Grapefruit Apples Bell Peppers Jalapenos Sweet Potatoes Garlic (can buy pre minced if busy) Ginger Shallots Onions (red, white, yellow) Spaghetti Squash (seasonal) Organic Persian Cucumbers
Bars/Supplements Lara Bars (Vegan, Under 200 Calories) Drinks Unsweetened Vanilla Almond Milk Teva Iced Tea Sparkling Water (Berry Flavor, Citrus Flavor) Any and all Flavored Teas Green Tea Menu Planning Your plate should consist of: ½ Vegetables: Make this section a rainbow, use herbs, spices, limes and lemons for flavor, Only grilled, steamed or roasted roots. ¼ Starch: Whole grains, legumes, potatoes (sweet) and beans ¼ Protein: Skinless, Boneless, Grilled, Baked and Broiled
Breakfast Ideas ½ cup Oatmeal + 1 tbsp. Flax Seed + ½ cup Almond Milk + ½ cup Water Overngiht: ½ cup Oatmeal + Chia Seeds+ ½ Greek Yogurt + Cinnamon + Water Veggie Juice of choice + 1 scoop protein powder + 1 tbsp. Coco Powder + Stevia Veggie Puree of choice + 1 scoop protein powder + Stevia 1 egg + 2 egg whites + any vegetables/herbs Snack Ideas 1 Greek Yogurt + Stevia 1 Apple + 1 tbsp. Better N Peanut Butter + Cinnamon + Nutmeg 1 Grapefruit + Stevia Wasabi Seaweed/Roasted Seaweed + all raw vegetable juice or 100 calories of raw nuts Chia Seed Pudding: ¼ cup chia seeds + 1 cup almond milk + ½ banana mashed + ½ tsp. cinnamon + ½ tsp nutmeg (let sit for at least 10 min-overnight in fridge) Lunch Ideas 3 oz. Chicken + 2 cups Mixed Greens + 1 Persian Cucmber + Pea Shoots 1 laughing cow cheese triangle + Cherry Tomatoes+ 1/4 Tbsp. Olive Oil + 1 Lime Squeeze + 1 Lemon Squeeze + Sprinkle of Sea Salt 1 Ezekiel Tortilla Wrap + 2 tbsp. Pineapple Salsa + 1 Laughing Cow Cheese + 3 oz. (Fish, Beef or Tofu) + Argula 1 Ezekiel Bread Slice + 3-4 Slices Deli Turkey + Mixed Greens + Avocado 3 oz. Fish of Choice + Lemon + Lime + ½ cup basmati brown rice + steadmed vegetables 3 oz. Fish + 1 Ezkeiel Tortilla + 2 tbsp. pineapple salsa + sweet chilli sauce + ¼ tbsp. coconut oil