II. Week 1 Grocery List with 7 -DAY Meal Plan
Aisle
|
Food
|
Quantity
|
Measurement
|
Notes from Nicole
|
Bread
|
Whole wheat tortilla
|
2
|
6-inch
| |
Bread
|
Whole wheat pita
|
2
|
4-inch
| |
Bread
|
Rye bread
|
1
|
Slice
| |
Bread
|
Whole wheat bread
|
3
|
Slices
| |
Dairy
|
Cheddar or Colby
|
3
|
oz
|
slices
|
Dairy
|
Feta cheese
|
½
|
oz
| |
Dairy
|
Low Fat plain Yogurt
|
18
|
oz
| |
Dairy
|
Fat Free Parmesan Cheese
|
½
|
oz
| |
Dairy
|
Cottage cheese
|
3 1/2
|
Cup
| |
Dairy
|
Skim milk
|
6
|
Cup
| |
Condiments
|
Olive oil
|
2
|
Tsp
| |
Condiments
|
Mustard
|
6
|
tsp
| |
Condiments
|
Soy sauce
|
2
|
Tbsp
| |
Condiments
|
Hummus
|
1
|
Tbsp
| |
Condiments
|
Low Fat dressing
|
5 1/2
|
Tbsp
| |
Condiments
|
Ranch dressing
|
1 1/2
|
Tbsp
| |
Condiments
|
Vinegar
|
½
|
oz
| |
Condiments
|
Sauerkraut
|
4
|
oz
| |
Condiments
|
Peanut Butter
|
3
|
Tbsp
| |
Condiments
|
Salsa
|
4
|
Tbsp
| |
Protein
|
Steak
|
3
|
Oz
|
Lean
|
Protein
|
Egg whites
|
28
|
egg
|
Look for measurements conversion on carton
|
Protein
|
Deli style roast beef
|
4
|
oz
| |
Protein
|
Chicken breast
|
8
|
Oz
|
2- 4oz portions
|
Protein
|
Pork chop
|
4
|
0z
|
Boneless
|
Protein
|
chicken
|
11
|
Oz
|
cubed
|
Protein
|
Deli style turkey
|
12
|
slices
| |
Protein
|
Whole eggs
|
5
|
egg
| |
Protein
|
Turkey bacon
|
1
|
slice
| |
seafood
|
Tuna
|
3
|
Oz
|
can
|
seafood
|
Salmon filet
|
9
|
Oz
|
4oz and 5 oz portions
|
Seafood
|
AhiTuna steak
|
4
|
Oz
| |
Seafood
|
Halibut
|
3
|
oz
| |
Frozen
|
Low fat waffle
|
1
|
Waffle
|
multigrain
|
Frozen
|
Pea and carrots
|
1
|
cup
| |
Misc.
|
Dried cranberries
|
2
|
Tbsp
| |
Misc.
|
Caper
|
1
|
Tbsp
| |
Misc.
|
Paprika
|
1
|
tsp
| |
Misc.
|
Dill pickle
|
1
|
pickle
| |
Misc.
|
Black or pinto beans
|
1/2
|
cup
| |
Misc.
|
Black olives
|
½
|
cup
| |
Misc.
|
Water chestnuts
|
¼
|
cup
| |
Misc
|
Sesame seeds
|
1
|
oz
| |
Veggies
|
Blueberries
|
2
|
Cup
|
1 cup frozen, 1 cup fresh
|
Veggies
|
Raspberries
|
3 ¼
|
Cup
| |
Veggies
|
Lettuce
|
11
|
Cup
|
Shredded
|
Veggies
|
Lettuce leaves
|
12
|
Leaves
| |
Veggies
|
Snow peas
|
1
|
cup
| |
Veggies
|
Strawberries
|
1 ¼
|
cup
| |
Veggies
|
Pear
|
1
|
whole
| |
Veggies
|
Tomato
|
2
|
whole
| |
veggies
|
Tomato
|
¾
|
Cup
|
chopped
|
Veggies
|
Tomato slices
|
8
|
slices
| |
Veggies
|
Melon
|
1
|
Cup
| |
Veggies
|
Onion
|
1
|
Cup
|
chopped
|
Veggies
|
Brussels sprouts
|
1
|
cup
| |
Veggies
|
Celery
|
3
|
Stalks
| |
Veggies
|
Apple
|
1
|
Whole
|
2- ½ portions
|
Veggies
|
Papaya
|
¼
|
cup
| |
Veggies
|
Spinach
|
1
|
Cup
| |
Veggies
|
Banana
|
1
|
Whole
| |
Veggies
|
Avocado
|
1
|
oz
| |
Veggies
|
Broccoli
|
3
|
Cup
|
Florets
|
Veggies
|
Alfalfa or pea sprouts
|
2
|
Cup
| |
Veggies
|
Cucumber
|
1 1/2
|
Cup
|
sliced
|
Veggies
|
Arugula
|
1
|
Cup
|
Day 1
Breakfast:
Waffle with cottage cheese, blueberries, and turkey bacon
1 multigrain waffle
1 cup low-fat cottage cheese
1 cup fresh blueberries
1 slice of turkey bacon
Snack 1
Raspberries Protein Smoothie
¾ cup of fresh raspberries
1 scoop shakeology
1 cup skim milk or nonfat milk
Lunch:
Tuna Salad
3oz water-packed tuna, drained
1 Tbsp capers
1 cup of shredded lettuce
1 cup raw spinach, chopped
1 cup of egg white, chopped
2 tsp mustard
1 Tbsp olive oil
Snack 2
Celery and Peanut butter
3 stalks celery
1 Tbsp peanut butter
Dinner:
Chicken and Snow Pea Stir-fry on brown rice
4 oz skinless chicken breast, cubed
¼ cup cooked brown rice
1 cup snow peas
½ cup onion, chopped
2 Tbsp soy sauce
Directions: Stir-fry chicken then ass vegetables. Cook until tender. Add soy sauce. Serve over brown rice.
******************************************************************
Day 2
Breakfast:
Broccoli Omelet
3 egg whites and 1 whole egg, beaten together
2 cup broccoli
Snack 1
Raspberries Protein Smoothie
¾ cup of fresh raspberries
1 scoop shakeology
1 cup skim milk
Lunch:
Turkey Sandwich
1 slice of whole wheat bread
3 slices of deli style turkey
4 leaves lettuce
1 tsp mustard
2 slices tomato
1 cup alfalfa sprouts
Snack 2
Cottage cheese with paprika
1 cup cottage cheese
1 tsp paprika
Dinner:
Salmon, asparagus, and salad
5 oz broiled or baked salmon filet
2 cups of shredded lettuce
1 cup of chopped steamed asparagus
1 cup of sliced cucumbers
1-1 ½ Tbsp of low fat dressing
******************************************************************
Day 3
Breakfast:
Tomato Omelet
4 white eggs and 1 whole egg beaten together
½ tomato, chopped
Snack 1
Raw Almonds and Cranberries
10 raw almonds
2 Tbsp dried cranberries
Lunch:
Roast Beef Reuben and Salad
4oz lean roast beef
¼ cup sauerkraut
1 Tbsp mustard
1 slice of rye bread
1 cup shredded lettuce
1 Tbsp of light dressing
1 dill pickle
Spread mustard on bread. Layer roast beef and sauerkraut onto bread. Serve with salad and pickle.
Snack 2:
Strawberry Yogurt Protein Smoothie
½ cup of fresh strawberries
1 scoop of shakeology
6 oz. plain low-fat yogurt and ice as needed
Dinner:
Chicken Burrito with Rice and Beans
4oz broiled, skinless chicken breast
2 Tbsp salsa
1 low-fat whole-wheat tortilla
¼ cup canned pinto or black beans
¼ cup cooked brown rice
Arrange chicken and salsa on tortilla, then microwave or warm in oven. Toss rice and beans together
******************************************************************
Day 4
Breakfast:
Cottage Cheese and raspberries
1 cup cottage cheese
½ cup fresh raspberries
Snack 1
Pear and low-fat cheese
1 pear
1oz slice low-fat cheddar or Colby cheese
Lunch:
Turkey Avocado Sandwich or Wrap
3 slices of deli style turkey
1 slice of whole-wheat bread or whole-wheat tortilla
4 leaves of lettuce
1 tsp mustard
2 slices of tomato
1 oz raw avocado
Snack 2
Raspberries Protein Smoothie
¾ cup of fresh raspberries
1 scoop shakeology
1 cup skim milk
Dinner:
Halibut, broccoli, and salad
3 oz baked or broiled halibut
1 cup steamed broccoli
2 cups shredded lettuce
½ oz vinegar
1 Tbsp olive oil
******************************************************************
Day 5
Breakfast:
Scrambled eggs with turkey
5 egg whites and 1 whole egg, scrambled
3 thin slices of deli turkey meat
Snack 1
Blueberry Yogurt Protein Smoothie
1 cup of frozen blueberries (unsweetened)
1 scoop of shakeology
6 oz. plain low-fat yogurt and ice as needed
Lunch:
Chicken Pita
3oz broiled skinless chicken breast, cubed
2 slices of tomato
1 cup alfalfa sprouts
2 cup of shredded lettuce
1-1/2 Tbsp low fat ranch dressing
1 low-fat whole-wheat pita
Snack 2
1 Tbsp peanut butter
1 piece whole-wheat or multi-grain bread, toast
Dinner:
Steak, brussel sprouts, and salad
3 oz lean beefsteak or flank steak, broiled
1 cup brussel sprouts, steamed
1 cup shredded lettuce
1 Tbsp of light dressing
******************************************************************
Day 6
Breakfast:
Feta, black olive, and tomato omelet
5 egg whites and 1 whole egg beaten together
½ cup if black olives, chopped
½ oz feta cheese
¼ medium chopped tomato, chopped
Snack 1
Fruit and cheese
½ apple or 1 cup red grapes
2 slices low-fat cheddar cheese
Lunch:
Turkey and Hummus Pita
3 slices lean turkey
1 small low-fat whole-wheat pita
1 Tbsp hummus
4 lettuce leaves
2 slices of tomato
1 tsp mustard
Snack 2
Peanut Butter Protein Smoothie
1 Tbsp peanut butter
½ banana
1 scoop of shakeology
1 cup of skim or nonfat milk
Dinner:
Grilled Ahi Tuna Salad
4 oz raw fresh tuna steak
¼ cup water chestnuts, chopped
½ oz sesame seeds
2 Tbsp lime soy vinaigrette**
¼ cup papaya
2 cups arugula
1 oz soybeans
Grill tuna for two to four minutes on each side then thinly slice. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with lime soy vinaigrette.
**Combine ½ cup rice vinegar, ½ cup low-sodium soy sauce, ½ cup fresh lime juice, 4 tsp dark sesame oil, 2 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic
******************************************************************
Day 7
Breakfast:
Breakfast Burrito
3 egg whites and 1 whole egg scrambled together
1 small low-fat whole-wheat or low-carb tortilla, warmed
¼ cup canned pinto or black beans
2 Tbsp salsa
Snack 1
Strawberry Yogurt Protein Smoothie
½ cup of fresh strawberries
1 scoop of shakeology
6 oz. plain low-fat yogurt and ice as needed
Lunch:
Chicken Salad
4 oz broiled skinless chicken breast, sliced
¼ cup onion, chopped
½ cup cucumber slices
½ cup arugula
1 cup shredded lettuce
1 tsp low fat dressing
Snack 2
Cottage cheese and tomato
½ cup low-fat cottage cheese
1 sliced tomato
Dinner
Pork Chop and apple
4 oz lean boneless, broiled pork chop
½ apple
******************************************************************
Day 8
Breakfast:
Cheese and tomato omelet
6 egg whites beaten together
½ oz fat-free Parmesan cheese
1 medium tomato, chopped
Snack 1
20 Almonds
Lunch:
Salmon and salad
4oz salmon
¼ cup onion, chopped
½ cup arugula
1 cup shredded lettuce
1 Tbsp low fat dressing
Snack 2
Strawberry Protein Smoothie
1/4 cup of fresh strawberries
1 scoop shakeology
1 cup skim milk or fat free milk
Dinner
Chicken with peas and carrots
4oz boneless skinless chicken breast, baked or broiled
1 cup of frozen peas and carrots
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