Saturday, December 13, 2014

Week 2 Clean Eating Grocery List with Meal Plan

Week 2 Grocery List with 7-Day Meal Plan

Aisle

Food

Quantity

Measurement

Bread
Whole wheat tortilla
2
6-inch
Bread
Whole wheat pita
3
4-inch
Bread
Whole wheat English muffin
1
Single serving
Bread
Italian
2
Slices
Bread
Whole wheat bread
2
Slices
Grain
Brown rice
1
Cup
Grain
Whole wheat spaghetti
½
Cup
Grain
High fiber cereal
2
Cup
Dairy
Cheddar
3
oz
Dairy
Reduce Fat Sour Cream
1
Tsp
Dairy
low Fat plain Yogurt
4
Tbsp
Dairy
Goat cheese
1
Oz
Dairy
Cottage cheese
1 1/3
Cup
Dairy
Non Fat plain yogurt
1
Cup
Dairy
Blue Cheese crumbles
1
Tbsp
Dairy
Mozzarella
3.5
Oz
Dairy
Skim milk
1
Cup
Condiments
Olive oil
3
Tsp
Condiments
Deli or dijion mustard
2
Tbsp
Condiments
Low Fat mayo
1
Tbsp
Condiments
Hummus
2
Tbsp
Condiments
Low Fat dressing
5
Tbsp
Condiments
Ranch dressing
1
Tbsp
Condiments
Applesauce
½
Cup
Condiments
Apricot jam
2
Tbsp
Condiments
Almond butter
2 ½
Tbsp
Condiments
Mariana sauce
½
Cup
Condiments
Tomato sauce
½
Cup
Condiments
Salsa
½
Cup
Condiments
Bacon bites
1
Tbsp
Protein
Egg whites
4
Cup
Protein
Flaxseeds
1
Tbsp
Protein
Chicken
7
Oz
Protein
Pork chop
4
0z
Protein
Beef
3
Oz
Protein
Turkey
6
Oz
Protein
Deli style roast beef
3
oz
Protein
Ground turkey
3
Oz
seafood
Tuna
4
Oz
seafood
Shrimp
4
Oz
Seafood
White flaky fish
4
Oz
Frozen
Low fat waffle
1
Waffle
Misc.
Tortilla chips
1
oz
Misc.
Dried cranberries
1
Tsp
Misc.
Rice cake
1
Cake
Misc.
Black bean soup
2
Cup
Misc.
Breadcrumbs
2
Tbsp
Misc.
Nutrition bar
1
bar
Misc.
English breakfast tea
1
Tea bag
Misc.
Stevia
1
Tsp
Nuts
Almond slivers
6
Tsp
veggies
Red onion
¼
Cup
Veggies
Tomato
¼
Cup
Veggies
Melon
1
Cup
Veggies
Lettuce
1
Cup
Veggies
Bell pepper
1
Pepper
Veggies
Celery
2 ¼
Stalks
Veggies
Portabella mushroom
1
Mushroom
Veggies
Zucchini
1
Whole
Veggies
Yellow squash
1
Whole
Veggies
String beans
1
Cup
Veggies
Mango
¼
Cup
Veggies
Lemon
2
Whole
Veggies
Spinach
2
Cup
Veggies
Potato
1
Whole
Veggies
Apricots
2
Whole
Veggies
Banana
1
Whole
Veggies
Grapes
20
Whole
Veggies
Carrots
¼
Cup
Veggies
Mixed greens
7
Cup
Veggies
Cherry tomatoes
12
Whole
Veggies
Avocado
1
Whole
veggies
Mixed berries
2 ¼
Cup
Veggies
Peach
1
Whole
Veggies
Orange
1
Whole
Veggies
Broccoli
1 ¼
Cup
Veggies
Alfalfa or pea sprouts
¼
Cup
Veggies
Cucumber
1
Whole
Veggies
Arugula
1
Cup
Veggies
Green apple
2
whole













































































































Day 1
 Breakfast:
Egg white Pita with fresh melon
1-    4inch whole wheat pita
4 egg whites scrambles
1 oz soft goat cheese
¼ cup chopped tomato
½ cup cubed fresh melon

Snack 1
Greenberry or chocolate shakeology
10oz Water
Ice

Lunch:
Southwestern Chicken tortilla
1- 6-inch whole grin tortilla
3oz grilled chicken breast
2 slices tomato
2 leaves of lettuce
1 Tbsp reduced fat ranch dressing
½ bell pepper sliced
2 stalks celery, cut into sticks
Fill tortilla with chicken breast, tomato, lettuce, and dressing. Serve pepper and celery slices on the side

Snack 2
Salsa and chips
1 oz baked tortilla chips
¼ cup salsa

Dinner:
Citrus Seafood Over Spinach
4 oz white flaky fish of your choice
2 tsp olive oil
Juice of 1 lemon
1 cup streamed spinach
1 small baked potato
Salt and pepper to taste

Directions: Place fish in an ovenproof dish and sprinkle with 1 tsp olive oil and lemon juice. Bake at 375 for 12 to 15 minutes or until cooked through. Place fish on bed of spinach Slice open baked potato and drizzle with olive oil, salt and pepper
******************************************************************

Day 2
Breakfast:
Apricot and cottage cheese parfait
½ cup 1% cottage cheese
2 sliced apricots
2 tsp slivered almonds

Snack 1
1 whole-grain brown rice cake
½ Tbsp almond butter
½ sliced banana

Lunch:
Roast Beef Pita
1-    5 inch whole wheat pita
1 tsp deli mustard
3 oz deli-style lean roast beef
¼ cup shredded lettuce
¼ cup alfalfa sprouts
½ red bell pepper sliced
½ cucumber sliced
Serve pepper and cucumber slices on the side
Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice

Dinner:
Shrimp and Almond Quinoa
4 oz raw shrimp
1-cup arugula
½ cup cooked quinoa
1 tsp sliced almonds
Lemon wedge (optional)
1 small green apple sliced

Directions: Skewer shrimp and cook on grill or stovetop grill pan. Place on bed of arugula and quinoa mixed with almonds. Squeeze lemon juice over shrimp (if desired) and season with salt and pepper. Finish meal with apple slices
******************************************************************

Day 3
Breakfast:
Apricot and almond butter English muffin
1 whole wheat English muffin
1 Tbsp. almond butter
1Tbsp. apricot jam or preserves
1 cup English breakfast tea
1 tsp Stevia
1 tsp skim milk

Snack 1
Greenberry or chocolate shakeology
10oz Water
Ice

Lunch:
Spicy Tuna Salad
4oz water-packed white tuna
¼ celery stalk chopped
¼ cup grated carrots
1 Tbsp Dijon mustard
1 Tbsp low-fat mayonnaise
2 cups mixed greens
4 cherry tomatoes
Mix all ingredients together and place over a bed of greens and top with cherry tomatoes
Snack 2
Mediterranean Toast
1 slice whole-wheat toast
2 Tbsp hummus
½ sliced avocado

Dinner:
Rice and chicken dinner
4 oz baked or broiled chicken breast
¾ cup cooked brown rice
1 cup mixed greens
1 Tbsp low fat dressing
1-cup fresh berries

Place chicken on rice. Serve salad drizzled with dressing. Finish meal with berries.
******************************************************************
 Day 4
Breakfast:
Peach Waffle
1 low-fat whole grain waffle
½ peach sliced
4 Tbsp low-fat yogurt
1 tsp apricot jam

Snack 1
Fruit and cheese
1 orange cut into quarters
1oz of cheese (Swiss, cheddar, mozzarella)

Lunch:
Soup and sandwich
2 oz deli-style turkey breast
1 slice whole wheat bread
2 very thin slices of avocado
Dijon mustard (to taste)
2 cup canned black bean soup

Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice

Dinner:
Meatballs and spaghetti
3oz of ground turkey
1 cup of egg whites
2 Tbsp breadcrumbs
½ cup cooked whole-wheat spaghetti
¼ cup marinara sauce
1 cup steamed broccoli

Directions: Preheat oven to 350. In a small bowl, combine turkey, egg white, and breadcrumbs. Form into 3 small meatballs and bake on a cookie sheet for about 15 minutes or until cooked through. Add meatballs to marinara sauce and warm in the microwave. Top spaghetti with meatballs and sauce. Serve broccoli on side.
******************************************************************
Day 5
Breakfast:
Cereal and milk
½ cup high-fiber cereal
½ cup skim milk or frozen berries

Snack 1
1 nutrition bar

Lunch:
Turkey Cobb Salad
2 cups mixed greens
4 oz low-sodium turkey breast chopped
1 Tbsp crumbled bleu cheese
1 Tbsp bacon bits
¼ avocado cubed
4 cherry tomatoes cut into halves
2 Tbsp low fat dressing

Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice
Dinner:
Japanese Tuna and Spinach Sauté
4 oz tuna
2 Tbsp marinara sauce
1-cup fresh spinach
1 tsp olive oil
20 green or purple grapes
Directions: Marinate spinach in sauce. Grill, broil, or sear tuna on desired degree of doneness. Sauté spinach in olive oil. Serve tuna and spinach. Finish meal with grapes


******************************************************************
Day 6

Breakfast:
Mango and blackberry almond parfait
1-cup nonfat plain yogurt
¼ cup cubed mango
½ cup blackberries
1 tsp slivered almonds

Snack 1
Nutty apple
1 small apple
1 Tbsp all natural nut butter (peanut or almond)

Lunch:
Pizza and salad
1 6-inch whole-wheat pita bread
¼ cup canned tomato sauce
¼ cup chopped broccoli florets steamed
¼ cup thinly sliced button mushrooms
2 oz part-skim mozzarella cheese
2 cups mixed salad greens
5 sliced cherry tomatoes
2 Tbsp low fat dressing

Directions: Preheat oven or toaster oven to 325. Top pita bread with tomato and spread evenly. Scatter vegetable over sauce, and then top with cheese. Bake 12 to 15 minutes or until cheese is melted and pizza is hot throughout. Serve with mixed greens tossed with tomatoes and low fat dressing.

Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice

Dinner:
Beef Fajitas and brown rice
¼ cup brown rice
½-shredded lettuce
3 oz beef
1 small whole grain tortilla
¼ cup chopped red onion
2 Tbsp grated low fat cheddar cheese
1 tsp reduced fat sour cream
2 tsp tomato salsa

******************************************************************
Day 7

Breakfast:
Fresh berry cereal
¾ cup high-fiber cereal
½ cup skim milk
½ cup fresh blueberries
¼ cup fresh raspberries
2 tsp slivered almonds

Snack 1
Greenberry or chocolate shakeology
10oz Water
Ice

Lunch:
Grilled Veggie Press
1 large portabella mushroom thinly sliced
1 large zucchini thinly sliced
1 large yellow squash thinly sliced
1-1/2 oz part-skim mozzarella cheese
2 slice Italian bread
Olive oil or cooking spray

Directions: Coat vegetables with olive oil or cooking spray, then grill or broil for 3 to 5 minutes. Place mozzarella cheese on one slice of bread and toast until cheese is melted. Place vegetables on cheese and top with second slice of bread.

Snack 2
Cottage cheese Bowl
1/3 up 1% cottage cheese
1 Tbsp Flaxseeds
1 tsp dried cranberries

Dinner
Pork Chops and Apple Sauce
4 oz lean center cut boneless pork chop
½ cup applesauce
1 cup steamed string beans

Directions: Bake pork chop until cooked throughout. Serve with applesauce and beans.

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