Hey, Friends!
Ready for a week of deliciously planned meals? Let’s fill your table with vibrant, nutritious, and delectable dishes!
Recipe List
Monday:
- Breakfast: Chia Seed and Berry Yogurt Parfait
- Lunch: Lemon-Herb Chicken Salad Sandwiches
- Snacks: Veggie Sticks with Avocado Hummus
- Dinner: Spicy Garlic Shrimp with Zucchini Noodles
- Daily Nutritional Facts: Calories: 1300, Protein: 85g, Carbs: 125g, Fat: 50g
Tuesday:
- Breakfast: Peanut Butter & Banana Smoothie
- Lunch: Quinoa Tabbouleh with Chickpeas
- Snacks: Oven-Roasted Almonds
- Dinner: Baked Cod with Garlic Roasted Brussels Sprouts and Wild Rice
- Daily Nutritional Facts: Calories: 1340, Protein: 80g, Carbs: 150g, Fat: 45g
Wednesday:
- Breakfast: Spinach and Feta Omelette
- Lunch: Turkey and Avocado Wrap
- Snacks: Greek Yogurt with Honey and Walnuts
- Dinner: Asian Style Beef Stir-Fry with Brown Rice
- Daily Nutritional Facts: Calories: 1320, Protein: 95g, Carbs: 110g, Fat: 55g
Thursday:
- Breakfast: Almond Butter Toast with Sliced Strawberries
- Lunch: Caprese Salad with Balsamic Glaze
- Snacks: Cottage Cheese with Fresh Pineapple Chunks
- Dinner: Roasted Lemon Pepper Chicken with Couscous and Steamed Asparagus
- Daily Nutritional Facts: Calories: 1280, Protein: 75g, Carbs: 130g, Fat: 50g
Friday:
- Breakfast: Blueberry Buckwheat Pancakes
- Lunch: Grilled Portobello Mushroom Burger
- Snacks: Homemade Trail Mix
- Dinner: Herb Crusted Salmon with Quinoa and Roasted Carrots
- Daily Nutritional Facts: Calories: 1400, Protein: 90g, Carbs: 120g, Fat: 65g
Saturday:
- Breakfast: Avocado and Egg Breakfast Pizza
- Lunch: Chicken Couscous Soup
- Snacks: Dark Chocolate Covered Berries
- Dinner: Slow Cooker Pulled Pork with Sweet Potato Mash and Sautéed Green Beans
- Daily Nutritional Facts: Calories: 1460, Protein: 85g, Carbs: 135g, Fat: 70g
Sunday:
- Breakfast: Mango Pineapple Smoothie Bowl
- Lunch: Mediterranean Veggie Pita Sandwich
- Snacks: Fresh Mozzarella and Tomato Skewers
- Dinner: Balsamic Glazed Steak with a side of Garlic Mashed Potatoes and Broccoli Florets
- Daily Nutritional Facts: Calories: 1350, Protein: 100g, Carbs: 105g, Fat: 55g
Grocery List:
Produce:
- Mixed Berries (2 cups)
- Lemons (3)
- Zucchini (4 large)
- Spinach (1 bunch)
- Avocados (5)
- Brussels Sprouts (1 lb)
- Cherry Tomatoes (1 pint)
- Pineapple (1)
- Strawberries (1 lb)
- Asparagus (1 bunch)
- Blueberries (1 cup)
- Portobello Mushrooms (4)
- Carrots (1 lb)
- Sweet Potatoes (4)
- Mango (1)
- Green Beans (1 lb)
- Broccoli Florets (1 lb)
Proteins:
- Chicken Breast (4, 6 oz each)
- Shrimp (1 lb)
- Ground Beef or Stir-Fry Cuts (1 lb)
- Cod Fillets (2)
- Turkey Slices (1/2 lb)
- Salmon Fillets (4, 6 oz each)
- Pork Shoulder (2 lbs)
- Steak (2, 8 oz each)
Grains & Bakery:
- Whole Wheat Bread (1 loaf)
- Whole Wheat Tortillas (4)
- Wild Rice (1 cup)
- Brown Rice (1 cup)
- Buckwheat Pancake Mix (1 box)
- Couscous (2 cups)
- Whole Wheat Pita (4)
Dairy & Eggs:
- Greek Yogurt (32 oz)
- Feta Cheese (4 oz)
- Eggs (1 dozen)
- Fresh Mozzarella Cheese (8 oz)
- Cottage Cheese (16 oz)
Pantry:
- Chia Seeds (1/4 cup)
- Quinoa (1 cup)
- Almond Butter (1 jar)
- Peanut Butter (1 jar)
- Oven-Roasted Almonds (1 cup)
- Honey (1 small bottle)
- Walnuts (1/2 cup)
- Trail Mix Ingredients (your choice of mixed nuts, seeds, dried fruits)
- Dark Chocolate (1 bar)
- Balsamic Glaze (1 bottle)
- Olive Oil
Herbs & Spices:
- Garlic (1 head)
- Fresh Herbs (dill, parsley, thyme)
- Lemon Pepper Seasoning
Snacks:
- Hummus (1 container)
