Saturday, December 13, 2014

Week 3 Clean Eating Grocery List with Meal Plan

Week 3 Grocery List with 7-Day Meal Plan 




Grocery List 
Aisle

Food

Quantity

Measurement

                                                      bread
 whole wheat         2
slices

bread
whole wheat pita
0.5
6-inch

canned
walnut halves
14

canned
water-packed tuna
4
oz
canned
olive oil
0.5
tsp
canned
pineapple
6
rings

dairy
cottage cheese
3
cup
dairy
egg
3

dairy
low-fat chedder cheese
1
oz
dairy
low-fat cheese
2
slice
dairy
low-fat strawberry yogurt
6
oz
dairy
nonfat milk
2.5
cups
dairy
sour cream
6
Tbsp


end aisle
whole wheat tortilla
6
small

frozen
peas
1
cup
frozen
whole wheat waffle
2


home
shakeology
4
chocolate
home
shakeology
1
greenberry



meat
boneless pork loin chop
2
4oz
meat
chicken breast
7.5
4-6oz breasts
meat
grass-fed beef steak
3
7oz (total)
meat
turkey bacon
3
slices
meat
turkey breast
6
slices
meat
turkey sausage
4

meat
wild salmon
2
4oz pieces


pasta
black beans
2
cups
pasta
brown rice
0.33
cup
pasta
dijon mustard


pasta
fat-free ranch dressing
4
Tbsp
pasta
nonfat italian dressing
3
Tbsp
pasta
parmesan cheese
6
Tbsp
pasta
quinoa
3
cups
pasta
sesame oil
0.5
tsp
pasta
soy sauce
2
Tbsp
pasta
terriyaki marinade
3
Tbsp
pasta
wild rice
0.33
cup


pb
almond butter
0.5
Tbsp
pb
honey


pb
peanut butter
2
Tbsp
pb
raisins


pb
strawberry (jam)
2
tsp



spices
black pepper
1
Tbsp
spices
dried dill
0.5
tsp
spices
garlic salt


spices
parsley flakes
1
Tbsp
spices
powdered ginger
1
tsp
spices
red pepper flakes (optional)


spices
rosemary
2
Tbsp
spices
salt and pepper





veggies
alfalfa sprouts
0.5
cup
veggies
almonds
10

veggies
avocado
2

veggies
baked potato
2.5
medium
veggies
banana (medium)
3

veggies
bok choy
2
med head
veggies
broccoli
4
cups
veggies
carrot
1

veggies
cataloupe
0.75
cup
veggies
celery
6
stalks
veggies
cherry tomatoes
5

veggies
cilantro
5
sprigs
veggies
cucumber
2

veggies
garlic
4
cloves
veggies
hummus
1
Tbsp
veggies
mixed greens
4 to 5
cups
veggies
orange (medium)
1

veggies
   pico de gallo
5
Tbsp
veggies
raspberries
0.5
cup
veggies
red bell pepper
1

veggies
scallions
5

veggies
Snow peas (fresh)
1
cup
Veggies
spinach (fresh)
1
12 oz bag
veggies
strawberries
1
cup
veggies
tomato
2

veggies
zucchini
1



 Day 1
 Breakfast:
Turkey Bacon Breakfast Sandwich
1 slice low fat turkey bacon
2 slices whole wheat toast
1 egg, scrambled or poached
1/2 tomato sliced

Snack 1
1/2 medium banana
7 walnut halves

Lunch:
Tuna Salad
3 cups of mixed greens
4 oz. water-packed tuna (drained)
5 cherry tomatoes
1 stalk chopped celery
3 scallions diced
2 Tbsp. fat-free ranch dressing
1 cup of green tea

Snack 2
One serving Shakeology
8-16 oz. water
1/2 tbsp. almond butter
Mix in blender with ice

Dinner:
Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
Four 6 oz. chicken breast halves
1/3 cup Dijon mustard
3 Tbsp. honey
1 Tbsp. parsley flakes, salt to taste
4 cups broccoli
4 Tbsp. Parmesan cheese, garlic salt to taste
Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:
  • Calories: 1,183
  • Total Fat: 41 g
  • Protein: 107 g
  • Carbs: 101 g
  • Fiber: 16.5 g
******************************************************************

Day 2
Breakfast:
Melon and Yogurt
6 oz. low-fat strawberry yogurt
3/4 cup cubed cantaloupe
1 tsp. honey

Snack 1
Shakeology
8-16 oz. water
2 tsp. peanut butter
Mix in blender w ice

Lunch:
Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing

Snack 2
1 Tbsp. peanut butter, spread across 2 celery sticks
Top with 15 raisins.

Dinner:
Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
Two 4 oz. pieces of wild salmon, without skin
3 Tbsp. teriyaki marinade or sauce
2 pineapple rings
1 garlic clove
1 medium head of bok choy
1/2 tsp. sesame oil
1/3 cup of brown rice
1 tsp. powdered ginger
Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count
  • Calories: 1,193
  • Total Fat: 33 g
  • Protein: 79 g
  • Carbs: 155 g
  • Fiber: 15 g
******************************************************************

Day 3
Breakfast:
Pineapple and Cottage Cheese
8-16 oz. low-fat cottage cheese
2 pineapple rings, canned in juice, drained or fresh

Snack 1
1 zucchini, cut lengthwise
1 large carrot, cut into spears
2 Tbsp. nonfat ranch dressing

Lunch:
Loaded Baked Potato
1 medium baked potato
1 Tbsp. low-fat sour cream
1 scallion diced
1 slice of turkey bacon, cooked and crumbled
1 slice of low-fat cheese

Snack 2
Shakeology
1/2 cup of strawberries
1 cup nonfat milk (almond or soy is acceptable)
Add water to taste

Dinner:
Chicken Tacos with Beans and Quinoa
Two 6-oz. chicken breasts, grilled and then diced
5 Tbsp. pico de gallo
1Tbsp. low-fat sour cream
4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked, 2 1/2 cups of quinoa cooked
Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, 
salt and pepper. Makes 4 servings.

Day 3 Nutrient Count
  • Calories: 1,211
  • Total Fat: 17.5 g
  • Protein: 101 g
  • Carbs: 164 g
  • Fiber: 25.5 g
******************************************************************
 Day 4
Breakfast:
Pb & Banana Shakeology
1/2 medium banana
2 tsp. peanut butter
1 scoop of Chocolate Shakeology
8-16 oz. water, ice as needed

Snack 1
1 medium apple
1 Tbsp. almond butter

Lunch:
Egg salad Wrap
2 hard-boiled eggs, yolk removed from one
1/4 cup of low-fat cottage cheese
Whole wheat tortilla
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2
10 raw almonds, 1 medium orange

Dinner:
Steak, Spinach and Baked Potato
Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
1 Tbsp. soy sauce
1 Tbsp. black pepper
1 garlic clove, crushed for the marinade, red pepper flakes (optional)
12 oz. bag of fresh chopped spinach
1 garlic crushed clove
3 Tbsp. low-fat sour cream
2 Tbsp. Parmesan cheese
1 medium baked potato cut in half
Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count
  • Calories: 1202
  • Total Fat: 43 g
  • Protein: 86 g
  • Carbs: 135 g
  • Fiber: 22 g
******************************************************************
Day 5
Breakfast:
Strawberry Waffle and Sausage
1 whole wheat waffle
1 tsp. strawberry preserves
2 turkey sausage link

Snack 1
1/2 medium banana
1/2 cup nonfat milk
1 scoop Shakeology
1/2 cup of water, ice as needed

Lunch:
Chicken and Hummus Pita
3 oz. broiled or grilled chicken, sliced thinly
1 Tbsp. hummus
1/2 cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
1/2 6-inch whole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar
Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2
1 cucumber
1 red bell pepper cut into slices
1 oz. low-fat cheddar cheese

Dinner:
Rosemary Pork Chop with Peas and Wild Rice
Two 4oz. pieces lean, boneless pork loin chop,
2 Tbsp. rosemary
1/2 tsp. olive oil
1 cup peas
1/3 cup wild rice
Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count
  • Calories: 1,190
  • Total Fat 32 g
  • Protein: 102 g
  • Carbs: 132 g
  • Fiber: 19 g


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

Breakfast:
Pineapple and Cottage Cheese
8-16 oz. low-fat cottage cheese
2 pineapple rings, canned in juice, drained or fresh

Snack 1
1/2 medium banana
7 walnut halves

Lunch:
Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing

Snack 2
One serving Shakeology
8-16 oz. water
1/2 tbsp. almond butter
Mix in blender with ice

Dinner
Chicken and Snow Pea Stir-Fry on quinoa
4 oz skinless chicken breast
1/2 cup cooked quinoa
1 cup snow peas
2 Tbsp. soy sauce
Stir-fry chicken, then add snow peas. Cook until tender. Add soy sauce. Serve over quinoa.

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

Breakfast:
Strawberry Waffle and Sausage
1 whole wheat waffle
1 tsp. strawberry preserves
2 turkey sausage link

Snack 1
1 Tbsp. peanut butter, spread across 2 celery sticks
Top with 15 raisins.

Lunch:
Loaded Baked Potato
1 medium baked potato
1 Tbsp. low-fat sour cream
1 scallion diced
1 slice of turkey bacon, cooked and crumbled
1 slice of low-fat cheese

Snack 2
Shakeology
1/2 cup of strawberries
1 cup nonfat milk (almond or soy is acceptable)
Add water to taste

Dinner
Steak, bok choy, and salad
3oz lean steak, broiled
1 medium head of bok choy
1 garlic clove
1 cup mixed greens
1 Tbsp. light dressing
Broil steak. Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

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