Professional Documents
Culture Documents
Berry Smoothie
Polish Rocks
Chopped Veggies w/
Hummus
LEFTOVER: Baked
Simple Salmon,
Brussel Sprouts with
Pancetta, Ghee &
Hazelnuts
LEFTOVER: Blackened
Chicken with Dirty
Rice
LEFTOVER: BBM
Meatloaf, Roasted
Green Beans
Chopped Veggies w/
Hummus
Blackened Chicken
with Dirty Rice
Avocado
with Greek
Yogurt
Avocado
with Greek
Yogurt
BBM Meatloaf,
Roasted Green Beans
Avocado
with Greek
Yogurt
Eggs (2 each)
Apple Chicken
Sausage
Polish Rocks
Chopped Veggies w/
Hummus
LEFTOVER: Chicken
Fried Quinoa
Polish Rocks
Chopped Veggies w/
Hummus
Cajun Shrimp
Casserole
week 2
Blueberry Blast
Breakfast Shake
Buckwheat Protein
Porridge
Ants on a Log
LEFTOVER: BBM So
much better than fried
chicken, steamed
broccoli
LEFTOVER: BBQ
Sweet Potato Sliders
LEFTOVER: Butternut
Squash & Black Bean
Chowder
Ants on a Log
Turkey
Wrap Roll
ups
Turkey
Wrap Roll
ups
Ranchers Omelet
Coconut Pancakes,
Bacon
LEFTOVER: Coconut
Curry Chicken,
Coconut rice
Coconut Curry
Chicken, Coconut
rice
Turkey
Wrap Roll
ups
week 3
Green Refresher
Smoothie
Curried Cashew
Pumpkin Seed Mix
LEFTOVER: Italian
Turkey Loaf Burgers,
side salad
LEFTOVER: Hoisin
Beef with Trio
Mushroom over
Quinoa
Curried Cashew
Pumpkin Seed Mix
Coconut
Lime
Chicken
Bites
Coconut
Lime
Chicken
Bites
Huevos Rancheros
Shakshuka
Curried Cashew
Pumpkin Seed Mix
LEFTOVER: Pork Lo
Mein
Curried Cashew
Pumpkin Seed Mix
Pork Lo Mein
Wild Mushroom
Chicken over
Spaghetti Squash
Coconut
Lime
Chicken
Bites
week 4
Tropical Coconut
Smoothie
Jerky (2
oz), Nuts
(2 oz)
Blueberry Blast
Smoothie Breakfast
Shake
Balsamic Egg,
Avocado, and Tomato
Breakfast Stack
Crispy Spicy
Chickpeas
LEFTOVER: Vegan
Chili with Quinoa
LEFTOVER: Pineapple
Chicken Stir Fry,
Coconut Rice"
Sliced
Turkey (4
oz), Sliced
veggies (1
cup)
Sweet Potato
Flapjacks, Sausage
LEFTOVER: Spaghetti
Squash Bolognese
Spaghetti Squash
Bolognese
Grilled Steaks,
Creamy Mashed
Potatoes, Roasted
Heirloom carrots
PB & J Smoothie
Jerky (2
oz), Nuts
(2 oz)
SUNDAY: Prepare Asian Meatballs for snacks (Meals 4, 12, 24, 32)
SUNDAY: Prepare Crispy Spicy Chickpeas for snacks (Meals 7, 19, 27)
SUNDAY: Clean veggies for snacks (Meals 9, 17)
Item
Meals
15, 18
2-3 lbs
Brussel Sprouts
5, 8
Carrots
4 heads
Cauliflower
1/3 cup
Celery
10, 13
1/2 cup
21
1 1/2 tsp
Cilantro
25
Corn, frozen
25
2 lbs
Green Beans
15, 18
10, 13, 30
1 bunch
Green Onions
3, 11, 20, 23
1 bunch
Italian Parsley
11, 20, 23
4 cups
4, 12, 24, 32
2 cups
30
Onions
2 small
Red Onion
20, 23, 30
1 tsp
Sage
26
Shallots
5, 8
2 1/2 tbl
Thyme
5, 8, 10, 13, 26
1/2 cup
30
Need
Fruits
Quantity
Item
Meals
2 tbl
Apple
Avocados
2, 3, 14, 22
Bananas
31
1 cup
Lemons
5, 8, 20, 23, 30
Roma Tomatoes
9, 17
1/2 lb
7, 19, 27
Yellow Apple
26
Need
Nuts
Quantity
Item
Meals
1/4 cup
Cashews, roasted
20, 23
4 tbs
Pecans
31
1 tbl
Walnuts
Need
Dairy
Quantity
Item
Meals
27
Eggs
3/4 cup
Ghee
1, 5, 8, 16, 30, 35
1/2 cup
1 1/2 cups
2, 14, 22
1/4 cup
30
Need
Meat
Quantity
Item
Meals
8 slices
Bacon
11, 31
2 1/2 lbs
Beef Brisket
35
7, 6 oz
2 lbs
Ground Beef
15, 18
1 lb
26
8 oz
21
1/2 lb
Hard Salami
9, 17
3 oz
Pancetta
5, 8
16 oz
Salmon
5, 8
1, 12 oz can
2 lbs
30
Need
Other items
Quantity
Item
Meals
1, 15 oz can
Black Beans
25
1 tbs
Capers
5, 8
1/2, 4 oz can
25
2 tbl
35
1/2 cup
30
1/2, 10 oz can
Enchilada Sauce
25
1 pinch
Garlic Salt
4 tbs
Guacamole
21
250 g
7, 19, 27
8 oz
Hummus
4, 12, 24, 32
1 tbs
Mayonaise
5 tsp
Paprika
2 tbs
Pesto
16
to taste
Salsa
21
1 tsp
Smoked Paprika
10, 13
4 tbs
2 cups
Vegetable Broth
20, 13
1/2, 15 oz can
25
Need
Staples List
Items
Items
almond flour
maple syrup
nutmeg
baking powder
olive oil
baking soda
paprika
balsamic vinegar
black pepper
quinoa
cayenne
chicken broth
sea salt
chili powder
soy sauce
coconut oil
coriander
tomato paste
cumin
vanilla extract
dijon mustard
garlic
garlic powder
Notes:
Need
Need
Item
Meals
2, 14, 22
16, 30
1 head
Broccoli
5, 8
3 lbs
Butternut Squash
15, 18
1 head
Cauliflower
20, 13
6 ribs
Celery
9, 17, 26, 35
1/4 cup
Cilantro
25
2 cups
Corn kernels
25
3 cups
Cucumber
2, 14, 22
4 tbs
Fresh Parsley
7, 19, 27
Green Onions
25, 26, 35
1, 9-10oz pkg
Mixed Vegetables
20, 23
1 cup
Mushrooms
16, 30
1 1/4
Onions
15, 16, 18
1 bunch
Parsley
26, 35
3/4 lb
Parsnips
35
Red Onion
25, 35
1 head
Romaine Lettuce
1/4 cup
Sage
15, 18
7 cups
Spinach
Sweet Potatoes
10, 13
1/4 cup
35
Need
Vegetables (Continued)
Quantity
Item
Meals
1/2 lb
Zucchini
35
Need
Fruits
Quantity
Item
Meals
1/4 cup
Blackberries
21
1/4 cup
Blueberries
21
3/4 cup
Blueberries, frozen
2 cups
Cherries, pitted
11
1/2 cup
4, 12, 24, 32
1/2 cup
Dried Currants
4, 12, 24, 32
Orange
25
Lemon
4 tbs
Raisins
9, 17
1/2 cup
Raisins, golden
4, 12, 24, 32
1/4 cup
Raspberries
21
1/4 cup
Strawberries
21
3, 26
Tomatoes, Beefsteak
10, 13
Need
Nuts
Quantity
Item
Meals
1 cup
Almonds
4, 12, 24, 32
1/2 cup
Cashews
4, 12, 24, 32
3/4 cup
1/2 cup
4, 12, 24, 32
2 tbs
Walnuts
Need
Dairy
Quantity
Item
Meals
4 3/4 cup
1, 5, 7, 8, 11,19, 21, 27
45
Eggs
4 tbs
Unsalted Butter
25
1/2 cup
5, 8
Need
Meat
Quantity
Item
Meals
7 slices
3, 31, 35
3 lbs
5, 8, 20, 23
1 can
Crab Meat
1 lb
Ground Beef
10, 13
1/2 lb
16
1 1/4 lb
Ground Turkey
35
1 can
26
24 slices
2, 14, 22
optional
30
3/4 cup
Pancetta
15, 18
4, 6-8 oz
25
6 oz
Need
Other items
Quantity
Item
Meals
2, 16 oz cans
Black Beans
15, 18, 30
1/2 cup
Black Olives
30
1 tbs
Cacao Powder
11
2 tbs
Chia Seeds
2 tsp
25
1 tbs
11
6 tbs
10, 13
1/2 cup
5, 8
6 oz
Hummus
2, 14, 22
1/2 cup
Pesto
30
2 cups
1 1/2 tsp
20, 23
1 1/2 tsp
Seasoning Salt
5, 8
dash
7, 19, 27
1 scoop
1 can
15, 18, 30
dash
Worcestershire Sauce
7, 19, 27
Need
Staples List
Items
Need
Items
almond butter
olive oil
onion powder
baking powder
onion salt
black pepper
chicken broth
sea salt
cinnamon
slivered almonds
coconut flour
tomato paste
vanilla
coconut oil
dijon mustard
garlic
honey
hot sauce
italian seasoning
kosher salt
Notes:
Need
Item
Meals
1 small bunch
Asparagus
35
Basil
30
1 head
Cauliflower
5, 8
2 tsp
Chives
8 oz
Crimini Mushrooms
25
Cucumber
11
2 tsp
Dill
1 (0.5 oz pkg)
15, 18
2 tbs
Fresh Coriander
26
1 cup
Frozen Peas
35
3 tsp
Ginger
2/3 cups
Green Onions
15, 18
1 med
31
2 tbl
Jalapeno
2 cups
Lettuce
10, 13
1/4 cup
Mint
11
8 cups
Mixed Greens
10, 13, 30
2 tsp
Mixed Herbs
10, 13
3 cups
Mushrooms
20, 23
Onions
25, 31
1/2 tbs
Parsley, optional
31
Need
Vegetables (Continued)
Quantity
Item
Meals
Poblano Pepper
25
Red Onions
20, 23, 26
1 (3.5 lbs)
Spaghetti Squash
25
6 oz
Spinach
25
2 cups
20, 23
Zucchini
7, 9, 17, 19, 27
Need
Fruits
Quantity
Item
Meals
3 1/2
Avocados
6, 10, 13, 35
Banana
16
3/4 cup
Cherry Tomatoes
10, 13, 26
Lemon
35
1 cup
Lime
2, 14, 22
1 cup
Strawberries
30
Need
Nuts
Quantity
Item
Meals
2 tbs
Almonds
2 cups
Cashews
4, 12, 24, 32
1/4 cup
21
2 cups
4, 12, 24, 32
1/4 cup
Walnuts
30
Need
Dairy
Quantity
Item
Meals
13 oz
1, 3
2 tbs + 1 cup
9, 17, 30
44
Eggs
1 tbs
Ghee
5, 8
1 tbs
Unsalted Butter
26
1/2 cup
16
Need
Meat
Quantity
Item
Meals
30 slices
3, 9, 17, 25
4 cups
Baked Ham
5, 8
2 (4 oz)
15, 18
3 lbs
2, 14, 22, 25
1/2 lb
Ground Turkey
7, 19, 27
20, 23
1 lb
Ground Turkey
10, 13
1 lb
30
Need
Other items
Quantity
Item
Meals
1/4 cup
20, 23
1/3 cup
26
15, 18, 25
2 scoops
11
1/4 tsp
Ground Cloves
21
1/2 tsp
Ground Nutmeg
21
1 1/2 tbl
Hoisin Sauce
15, 18
10 oz
Kelp Noodles
20, 23
1 cup
Marinara Sauce
7, 19, 27
2/3 cup
Mild Salsa
26
1/4 cup
Olives
10, 13
1/4 cup
Oyster Sauce
20, 23
2 slices
Paleo Bread
1 tsp
Paprika
31
1 tbs
Peanut Oil
20, 23
1/2 cup
Pureed Pumpkin
21
4 tbs
Raspberry Vinegar
9, 17
4 cups (2 cans)
Diced Tomatoes
31
1 cup
Sundried Tomatoes
2 tbs
Tomato Puree
10, 13
3 cups
Unsweetened Coconut
2, 14, 22
1/3 cup
11
2 scoops
16
Need
Staples List
Items
Notes:
Need
Items
almond flour
ground cinnamon
baking soda
balsamic vinegar
honey
cayenne pepper
Italian seasoning
chicken broth
kosher salt
chili powder
olive oil
coconut flour
onion powder
coconut milk
peanut butter
coconut oil
pepper
cumin
curry powder
quinoa
dijon mustard
rice wine
sea salt
garlic
sesame oil
garlic powder
tomato paste
Need
Item
Meals
1/2 cup
Basil
35
Carrot
20, 23
5 heads
Cauliflower
2 ribs
Celery
3, 20, 23
1 cup + 2 tbs
Cilantro
4, 5, 8, 12, 24, 32
1 3/4 cups
Corn, frozen
5, 8
Cucumber
1 tbs
Fresh Rosemary
30
1 tbs
Fresh Thyme
30
3 tsp
Ginger
2 tbs
Green Onions
4, 12, 24, 32
1 lb
Heirloom Carrots
35
1/2 bunch
Lacinato Kale
25
4 cups
9, 17
1 lb
Mushrooms
30
Onions
20, 23, 26
1/3 cup
Parsley
25
15, 18
Red Onions
5, 8, 10, 13
2 cups
Snow Peas
15, 18
Spaghetti Squash
20, 23
1 cup + 2 leaves
Spinach
3, 26
Need
Vegetables (Continued)
Quantity
Item
Meals
16 oz
Spinach, frozen
1 tbs
Thyme
30
1/4 lb
Wild Arugula
25
Need
Fruits
Quantity
Item
Meals
1/2
Avocado
16
Beefsteak Tomato
16
3/4 cup
Blueberries, frozen
11
Cherry Tomatoes
25
Orange
15, 18, 31
2 cups
Lemon
25, 30, 35
Lime
2 cups
Pineapple
15, 18
1/4 cup
Raspberries
21
Steak Tomatoe
5, 8
Need
Nuts
Quantity
Item
Meals
6 oz
2, 14, 22
Need
Dairy
Quantity
Item
Meals
1 1/4 cup
1, 11, 21
16
Eggs
6, 16, 26, 31
1/2 cup
35
4 tbl
Ghee
20, 23, 35
Need
Meat
Quantity
Item
Meals
11 slices
2 1/2 - 3 lbs
30
15, 18
3 lbs
10, 13
4 links
31
26
1/2 lb
Ground Beef
20, 23
1/2 lb
Ground Pork
20, 23
1 lb
4, 12, 24, 32
6 oz
Jerky
2, 14, 22
1 1/2 - 2 lbs
Jumbo Shrimp
25
12 oz
9, 17
2, 4-6 oz
35
1 can
Tuna Fish
Need
Other items
Quantity
Item
Meals
Bay Leaves
30
1, 15 oz
Black Beans
5, 8
2 tbl
Braggs Aminos
4, 12, 24, 32
2 cans
Chick Peas
7, 19, 27
1/2 cup
Chicken Stock
26
1 tsp
5, 8
1, 4 oz can
10, 13
1/3 cup
Coconut Cream
30
1 cup
Coconut Water
1, 15 oz can
5, 8
1 can
Diced Tomatoes
26
1 lb
10, 13
1/2 cup
20, 23
1/4 cup
Fish Sauce
4, 12, 24, 32
dash
26
1/3 cup
4, 12, 24, 32
2 tbs
25
10 oz can
10, 13
1/2 cup
Orange Juice
15, 18
4 tsp
Peanut Oil
15, 18
Smoked Paprika
5, 8, 26
1 jar
31)
2 tbl
Taco Seasoning
10, 13
1, 15 oz can
5, 8
2 scoops
1, 11
2 cups
5, 8
Need
Staples List
Items
Items
almond milk
quinoa
cayenne pepper
sea salt
chicken broth
sriracha
chili powder
tomato paste
coconut milk
vanilla
coconut oil
vinegar
coriander
cumin
garlic
honey
olive oil
peanut butter, natural
pepper
nutmeg
Notes:
Need
Need
Cayenne Pepper
Almond Flour
Celery Salt
Coconut Flour
Hazelnuts, chopped
Chili Powder
Coconut, unsweetened
Quinoa
Cinnamon
Walnuts, chopped
Coriander
Cumin
Curry Powder
Almond Butter
Garlic Powder
Garlic Salt
Balsamic Vinegar
Ground Chipolte
Baking Powder
Ground Cloves
Baking Soda
Ground Ginger
Coconut Oil
Ground Mustard
Flax Meal
Ground Pepper
Flax Seed
Italian Seasoning
Honey, raw
Onion Salt
Hot Sauce
Oregano
Olive Oil
Rice Vinegar
Rosemary
Sesame Oil
Sage
Blender
Sea Salt
Vinegar, white
Thyme
Vanilla Extract
Food Processor
Chicken Broth
Coconut Milk, unsweetened
Stewed Tomatoes
Tomato Paste
Coconut Aminos
Dijon Mustard
Sriracha
Muffin Papers
Parchment Paper
Wooden Skewers