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.
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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