Professional Documents
Culture Documents
vol. 2
COMPLETE WITH NUTRITIONAL FACTS & GROCERY LIST
Table of Contents
Weekly Plan vol. 2 3
Week #2 Grocery List 4
Avocado Toast 5
Fried Eggs & Arugula 6
Green Energizing Smoothie 7
Anti-Inflammatory Blueberry Yogurt 8
Superfood Breakfast Bowl 9
Mandarin Salad 10
Sweet Potato & Chickpea Bowl 11
Broccoli & Quinoa Bowl 12
Chive Stuffed Sweet Potato 13
Beef & Veggie Tacos 14
Rosemary Roasted Chicken 15
Tropical Smoothie 16
Superfood Granola Bar 17
Blueberry Banana "Nice Cream" 18
Cocoa Avocado Pudding 19
Avocado Boat with Turkey Bacon 20
MEAL PLAN VOL. 2
Monday Thursday
Breakfast: Avocado Toast Breakfast: Blueberry
Snack: Blueberry Banana Nice Antioxidant Yogurt
Cream Snack: Tropical Smoothie
Lunch: Mandarin Salad Lunch: Sweet Potato &
Snack: Superfood Granola Bar Chickpea Bowl
Dinner: Chive Stuffed Sweet Snack: Superfood Granola Bar
Potato Dinner: Chive Stuffed Sweet
Potato
Tuesday
Breakfast: Fried Eggs & Friday
Arugula Breakfast: Superfood
Snack: 1 Avocado Boat with Breakfast Bowl
Turkey Bacon Snack: 1 Avocado Boat with
Lunch: Sweet Potato & Turkey Bacon
Chickpea Bowl Lunch: Broccoli & Quinoa Bowl
Snack: Tropical Smoothie Snack: Tropical Smoothie
Dinner: 2 Beef & Veggie Dinner: Rosemary Roasted
Tacos Chicken
Wednesday BREAKFAST
Breakfast: Green Energizing
Smoothie LUNCH
Snack: Cocoa Avocado
Pudding DINNER
Lunch: Mandarin Salad
Snack: Superfood Granola Bar
Dinner: Rosemary Roasted
SNACKS
Chicken
3
Produce Condiments
Week #2 - Bananas - Balsamic vinegar
- 1 pineapple - Olive oil
Grocery List - 1 mango - 1 can of chickpeas
- 2 mandarin oranges - 1 can of organic corn
*Keep in mind that you - 3 avocados - 1 jar of tahini
will be purchasing many - 1 bunch of broccoli - 1 can of coconut milk
base ingredients in week - 1 container of grape - 1 can of coconut
one that will be used tomatoes cream
throughout the month. - 1 bag of arugula
For weeks 2-4, if you - 1 bag of fresh
have enough of the base spinach
Other
ingredients, simply cross - 2 cartons unsweet
- 1 bag of romaine let
them off the other tuce ened almond milk
grocery lists. - 1 loaf of gluten free
- 1 bag of spring mix
bread
lettuce
- Coconut oil
- 1 lemon
- Collagen protein
- 1 kiwi
- Whey protein
Meat/ - 1 green apple
- Chia seeds
- 1 container of blueber
Animal Products ries - 1 bag of pumpkin
- 1 dozen eggs seeds
- 1 bag of frozen blue
- 1 rotisserie chicken - 1 bag of pecans
berries
- 1 package of chicken - 1 bag of goji berries
- 1 bag of frozen rasp
thighs - 1 packet organic taco
berries
- 1 lb. ground grass fed - 3 sweet potatoes seasoning
beef - Raw honey
- 1 zucchini
- 1 packet of nitrate - Dried cranberries
- 2 red onions
free organic turkey - Shredded
- 1 bunch of chives
bacon unsweetened coconut
- 1 bunch or fresh
- Unsweetened cocoa
rosemary
powder
Grains
- 1 bag of granola Dairy
- 1 bag of quinoa - 1 large container of
- 1 package of gluten full-fat unsweetened
free tortilla wraps Greek yogurt
- 1 bag of rice puff - 1 container of feta
cereal cheese
4
Nutrition Facts
Servings: 1
Ingredients: Amount per serving
- 1 slice of gluten free toast Calories 284
- 1/2 of an avocado % Daily Value*
- 1 egg, scrambled Total Fat 18.7g 24%
- 1 pinch of salt & pepper Saturated Fat 3.4g 17%
Cholesterol 164mg 55%
Sodium 214mg 9%
Total Carbohydrate 20.6g 7%
Directions: Dietary Fiber 8.2g 29%
1) Start by toasting the bread and Total Sugars 2g
mashing the avocado on the bread. Protein 11.3g
5
Nutrition Facts
Ingredients: Servings: 1
- 3 organic eggs Amount per serving
- 1 cup of arugula Calories 194
- Salt & pepper to taste % Daily Value*
- Freshly squeezed lemon juice for serving Total Fat 13.3g 17%
- Coconut oil for cooking Saturated Fat 4.1g 21%
Cholesterol 491mg 164%
Sodium 190mg 8%
Total Carbohydrate 1.8g 1%
Directions: Dietary Fiber 0.3g 1%
1) Start by heating a skillet over medium Total Sugars 1.4g
heat with the coconut oil. Protein 17.1g
7
Nutrition Facts
Servings: 1
8
Ingredients: Nutrition Facts
Servings: 1
- 1/4 cup unsweetened almond milk
Amount per serving
- 1 frozen banana
- 1/2 cup frozen raspberries Calories 260
% Daily Value*
For Serving: Total Fat 7.1g 9%
- 1 Tbsp. chia seeds Saturated Fat 0.4g 2%
- 1 Tbsp. raw unsalted pumpkin seeds Cholesterol 0mg 0%
- 1 Tbsp. goji berries Sodium 48mg 2%
- 1/4 cup berries of choice Total Carbohydrate 50.1g 18%
Dietary Fiber 14.3g 51%
Total Sugars 21.5g
Directions: Protein 6.3g
1) Start by adding the almond milk, Vitamin D 0mcg 2%
banana, and frozen raspberries to a Calcium 199mg 15%
blender and blend until smooth. Iron 3mg 19%
Potassium 627mg 13%
*The % Daily Value (DV) tells you how much a
2) Top with the chia seeds, pumpkin nutrient in a food serving contributes to a daily
seeds, goji berries, and fresh berries of diet.2,000 calorie a day is used for general nutrition
advice.
choice.
10
Nutrition Facts
Servings: 2
Vitamin D 0mcg 0%
Calcium 129mg 10%
Directions: Iron 7mg 41%
1) Assemble the salad by adding all the Potassium 958mg 20%
veggies and chickpeas to a serving bowl. *The % Daily Value (DV) tells you how much a
nutrient in a food serving contributes to a daily
2) Drizzle with tahini and season with salt diet.2,000 calorie a day is used for general nutrition
and pepper. advice.
11
Nutrition Facts
Servings: 2
Ingredients: Amount per serving
- 3/4 cup cooked quinoa Calories 335
- 1 cup of steamed broccoli florets % Daily Value*
- 2 Tbsp. feta cheese Total Fat 13g 17%
- 1 Tbsp. olive oil Saturated Fat 2.9g 14%
- Salt & pepper to taste Cholesterol 8mg 3%
Sodium 123mg 5%
Total Carbohydrate 44.3g 16%
Directions: Dietary Fiber 5.6g 20%
1) Start by adding the quinoa to a mixing Total Sugars 1.2g
bowl along with the broccoli florets. Protein 11.6g
Vitamin D 0mcg 0%
2) Drizzle with olive oil and add the feta Calcium 98mg 8%
cheese. Iron 3mg 18%
Potassium 509mg 11%
3) Season with salt and pepper and stir to *The % Daily Value (DV) tells you how much a
nutrient in a food serving contributes to a daily
combine. diet.2,000 calorie a day is used for general nutrition
advice.
4) Transfer to a serving plate.
12
Ingredients: Nutrition Facts
Servings: 1
- 1 sweet potato
Amount per serving
- 1 cup of shredded rotisserie chicken
- 2 Tbsp. chopped chives Calories 433
% Daily Value*
- 1 Tbsp. coconut oil
Total Fat 18.1g 23%
- Salt & pepper to taste Saturated Fat 13g 65%
Cholesterol 108mg 36%
Directions: Sodium 129mg 6%
1) Start by preheating the oven to Total Carbohydrate 23.9g 9%
375 degrees F and lining a baking sheet with Dietary Fiber 4g 14%
parchment paper. Total Sugars 7.5g
Protein 43.1g
2) Poke a few holes in the sweet potato and Vitamin D 0mcg 0%
bake for 1 hour or until tender and cooked. Calcium 28mg 2%
Iron 5mg 30%
3) Allow the sweet potato to cool and then slice Potassium 821mg 17%
in half. *The % Daily Value (DV) tells you how much a
nutrient in a food serving contributes to a daily
diet.2,000 calorie a day is used for general nutrition
4) Top with a dollop of coconut oil, shredded advice.
rotisserie chicken, and chives.
Vitamin D 0mcg 0%
Calcium 128mg 10%
Iron 26mg 142%
Potassium 549mg 12%
*The % Daily Value (DV) tells you how much a
nutrient in a food serving contributes to a daily
diet.2,000 calorie a day is used for general nutrition Directions:
advice. 1) Start by heating a large skillet over
medium heat with the coconut oil.
Vitamin D 0mcg 0%
Calcium 20mg 2% Directions:
Iron 1mg 6% 1) Start by heating a large skillet over
Potassium 199mg 4%
medium heat with the coconut oil.
*The % Daily Value (DV) tells you how much a
nutrient in a food serving contributes to a daily
diet.2,000 calorie a day is used for general nutrition
advice. 2) Season the chicken with the olive oil,
salt, pepper, and fresh rosemary.
15
Nutrition Facts
Servings: 1
Amount per serving
16
Nutrition Facts
Ingredients: Servings: 8
- 1 cup of unsalted pumpkin seeds Amount per serving
- 1 cup of brown rice puffs Calories 110
- 1/2 cup of dried cranberries % Daily Value*
Total Fat 1.6g 2%
- 1/2 cup of raw honey Saturated Fat 0.3g 1%
Cholesterol 0mg 0%
Directions: Sodium 2mg 0%
Total Carbohydrate 24.2g 9%
1) Start by lining a baking sheet with Dietary Fiber 0.4g 2%
parchment paper. Total Sugars 17.7g
2) Add all the ingredients minus the Protein 1.7g
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Nutrition Facts
Ingredients: Servings: 2
- 1/2 of an avocado pitted and peeled Amount per serving
- 1/4 cup full-fat unsweetened Calories 536
coconut cream % Daily Value*
- 1 Tbsp. raw unsweetened cocoa powder Total Fat 46.4g 59%
- 1 Tbsp. chia seeds Saturated Fat 11g 55%
- 1 Tbsp. chopped pecans Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 31.7g 12%
Directions: Dietary Fiber 9g 32%
1) Add all the ingredients minus the Total Sugars 20.9g
pecans to a food processor and blend Protein 6.5g
until smooth. Vitamin D 0mcg 0%
Calcium 44mg 3%
2) Transfer to a bowl or cup and Iron 2mg 10%
refrigerate for at least 3 hours before Potassium 496mg 11%
serving. *The % Daily Value (DV) tells you how much a
nutrient in a food serving contributes to a daily
diet.2,000 calorie a day is used for general nutrition
advice.
3) Top with the chopped pecans and
enjoy.
19
Nutrition Facts
Servings: 2
Ingredients:
Amount per serving
- 1 ripe avocado halved and pitted
- 2 eggs Calories 288
% Daily Value*
- 2 slices of organic nitrate-free turkey
Total Fat 24.5g 31%
bacon, cut into pieces Saturated Fat 5.5g 27%
- Salt & pepper to taste Cholesterol 174mg 58%
Sodium 188mg 8%
Directions: Total Carbohydrate 9g 3%
Dietary Fiber 6.7g 24%
1) Start by preheating the oven to 350
Total Sugars 0.8g
degrees F and lining a baking sheet with Protein 10.5g
parchment paper.
Vitamin D 15mcg 77%
2) Add the halved avocados to the baking Calcium 35mg 3%
sheet and crack the egg into the center of Iron 1mg 8%
the avocado. Potassium 546mg 12%
3) Top with the bacon pieces and bake for *The % Daily Value (DV) tells you how much a
nutrient in a food serving contributes to a daily
10-15 minutes or until the eggs are cooked diet.2,000 calorie a day is used for general nutrition
in the center. advice.
20