Weekly Meal Plan Vol1

Weekly Meal Plan
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
Vitamin D 15mcg 77%

2) Top with the scrambled egg and Calcium 67mg 5%
season with salt and pepper. Iron 2mg 12%
Potassium 579mg 12%
3) Enjoy right away. *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.
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%
Sodium 190mg 8%
1) Start by heating a skillet over medium Total Sugars 1.4g
heat with the coconut oil. Protein 17.1g
Vitamin D 46mcg 231%

2) Add the eggs and cook over easy Calcium 102mg 8%
or to your liking. Iron 3mg 15%
Potassium 251mg 5%
*The % Daily Value (DV) tells you how much a
3) Season with salt and pepper. nutrient in a food serving contributes to a daily
advice.
4) Serve with arugula and drizzle the
arugula with the freshly squeezed lemon
juice.
6
Nutrition Facts
Servings: 1

- 1 cup of unsweetened almond milk Calories 156
- 1/2 of a kiwi % Daily Value*
- 1/3 of a green apple Total Fat 4g 5%
- 1 handful of fresh spinach Saturated Fat 0.3g 2%
Cholesterol 0mg 0%
- 1 scoop of collagen protein powder
Sodium 251mg 11%
Dietary Fiber 5.5g 20%
Total Sugars 15.2g
Directions: Protein 9.6g
1) Add all ingredients to a high-speed Vitamin D 1mcg 7%
blender and blend until smooth. Calcium 343mg 26%
Iron 2mg 12%
2) Enjoy right away. Potassium 595mg 13%
advice.
7
Nutrition Facts
Servings: 1

- 1 cup of full-fat unsweetened Greek Calories 303
yogurt % Daily Value*
- 1 cup of blueberries Total Fat 19.2g 25%
Saturated Fat 5.5g 27%
- 1/4 cup granola
Cholesterol 10mg 3%
Sodium 81mg 4%
Dietary Fiber 9g 32%
Total Sugars 34.6g
Protein 30.2g
Directions:
1) Start by adding the Greek yogurt and Vitamin D 0mcg 0%
Calcium 249mg 19%
blueberries to a blender and blend until
Iron 5mg 25%
smooth. Potassium 721mg 15%
2) Serve with the granola. nutrient in a food serving contributes to a daily
advice.
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%
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%
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.
3) Enjoy right away

9
Nutrition Facts
Servings: 1
- 2 cups of spring mix lettuce Calories 115
- 1 mandarin orange peeled and sliced % Daily Value*
- 2 Tbsp. pecans Total Fat 1.1g 1%
- 2 Tbsp. balsamic vinegar Saturated Fat 0.1g 1%
Cholesterol 0mg 0%
Sodium 8mg 0%
1) Start by adding the lettuce to a mixing Total Sugars 18.5g
bowl and add the orange, pecans, and Protein 2.3g
drizzle with balsamic vinegar. Toss to Vitamin D 0mcg 0%
combine. Calcium 78mg 6%
Iron 3mg 18%
2) Transfer to a serving plate and enjoy. Potassium 514mg 11%
advice.
10
Nutrition Facts
Servings: 2

- 1 baked sweet potato, cubed Calories 340
- 1/2 zucchini, sliced % Daily Value*
Total Fat 11.3g 15%
- 1/4 red onion, sliced
- 1/2 cup chickpeas Cholesterol 0mg 0%
- 1 cup of romaine lettuce, shredded Sodium 57mg 2%
- 2 Tbsp. tahini Total Carbohydrate 49.1g 18%
- Salt & pepper to taste Dietary Fiber 13g 46%
Total Sugars 10.8g
Protein 14.2g
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
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
- 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%
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
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%
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
4) Top with a dollop of coconut oil, shredded advice.
rotisserie chicken, and chives.
5) Season with salt and pepper and enjoy.

13
Nutrition Facts
Servings: 4
Amount per serving
Calories 603
% Daily Value*
Total Fat 17.3g 22%
Sodium 1216mg 53%
Total Carbohydrate 67g 24%
Total Sugars 4.1g
Protein 45.6g
Vitamin D 0mcg 0%
Calcium 128mg 10%
Iron 26mg 142%
Potassium 549mg 12%
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.
Ingredients: 2) Add the ground beef and brown.

- 1 lb. of ground grass-fed beef
- 1 packet organic taco seasoning 3) Add in the taco seasoning and water
- 1/4 cup filtered water and mix well. Continue to cook the beef
- 1/2 cup canned organic corn until cooked through.
- 1 red onion, thinly sliced
- 8 gluten-free soft tortilla wraps 4) Scoop the taco meat into the tortillas
- Lettuce for serving and top with the red onion, corn, and
- Coconut oil for cooking lettuce.
14
Nutrition Facts
Servings: 4
Amount per serving
Calories 220
% Daily Value*
Total Fat 16.8g 22%
Sodium 54mg 2%
Total Sugars 0.6g
Protein 15.8g
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.
advice. 2) Season the chicken with the olive oil,
salt, pepper, and fresh rosemary.
Ingredients: 3) Add the chicken to the skillet and

cook on both sides until the chicken is
- 4 chicken thighs completely cooked through.
- 2 Tbsp. olive oil
- 1 Tbsp. freshly chopped rosemary 4) Add in the grape tomatoes and cook
- 1/2 cup grape tomatoes, halved for another 5 minutes.
- Salt & pepper to taste
- Coconut oil for cooking 5) Serve with steamed vegetables of
choice.
15
Nutrition Facts
Servings: 1
Amount per serving
Ingredients: Calories 315

% Daily Value*
- 1 frozen banana Total Fat 2.7g 3%
- 1/2 cup of pineapple, cubed Saturated Fat 1.1g 6%
- 1/2 cup of mango, cubed
Sodium 58mg 3%
- 1 scoop of whey protein powder Total Carbohydrate 53.8g 20%
Total Sugars 34.7g
Protein 24.6g
Directions:
Vitamin D 0mcg 0%
1) Add all ingredients to a high-speed Calcium 126mg 10%
blender and blend until smooth. Iron 1mg 8%
Potassium 826mg 18%
2) Enjoy right away. nutrient in a food serving contributes to a daily
advice.
16
Nutrition Facts
- 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%
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
raw honey to a mixing bowl and mix. Vitamin D 0mcg 0%

3) Add in the raw honey and stirring Calcium 7mg 1%
Iron 0mg 2%
well. Potassium 96mg 2%
4) Add the mixture to the lined baking *The % Daily Value (DV) tells you how much a
sheet and flatten. diet.2,000 calorie a day is used for general nutrition
advice.
5) Freeze for 30 minutes before
slicing into granola bars.
6) Store leftovers in the fridge.
17
Nutrition Facts
Servings: 1
Amount per serving
Ingredients: Calories 302
- 1 frozen banana % Daily Value*
- 1/2 cup of frozen blueberries Total Fat 16.6g 21%
- 1/4 cup full-fat unsweetened coconut milk
Cholesterol 0mg 0%
- 1 Tbsp. shredded unsweetened coconut Sodium 12mg 1%
Directions: Total Sugars 23.9g
Protein 3.4g
1) Add all the ingredients minus the
shredded coconut to a blender and blend Vitamin D 0mcg 0%
until a soft serve ice cream like Calcium 16mg 1%
Iron 3mg 17%
consistency forms.
Potassium 654mg 14%
2) Transfer to a bowl and top with the nutrient in a food serving contributes to a daily
shredded coconut. advice.
18
Nutrition Facts
- 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%
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
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%
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
10-15 minutes or until the eggs are cooked diet.2,000 calorie a day is used for general nutrition
in the center. advice.
4) Season with salt and pepper.
20

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Weekly Meal Plan

Vitamin D 15mcg 77%

Vitamin D 46mcg 231%

Ingredients: Amount per serving

Ingredients: Amount per serving

3) Enjoy right away

Ingredients: Amount per serving

5) Season with salt and pepper and enjoy.

Ingredients: 2) Add the ground beef and brown.

Ingredients: 3) Add the chicken to the skillet and

Ingredients: Calories 315

raw honey to a mixing bowl and mix. Vitamin D 0mcg 0%

4) Season with salt and pepper.

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