Meal plan: week 2

SHOP­PING LIST: WEEK 2 TO­TAL NU­TRI­ENTS:

Clean Eating - - RECIPES -

PRO­TEINS & DAIRY ½ qt milk (dairy or unsweet­ened rice, al­mond or soy milk) 1 8- oz con­tainer plain Greek yo­gurt

1 pint cot­tage cheese

5 oz bone­less cod fil­let

1 lb jumbo shrimp

4 oz chicken breast ten­der­loins

12 oz lean beef sir­loin

1 all-nat­u­ral veg­gie burger ( Amy’s Cal­i­for­nia Veg­gie Burger)

VEG­GIES & FRUITS

2 ap­ples

3 ba­nanas

3 kiwi

1 large Asian pear

1 lemon

3 or­anges

1 pint straw­ber­ries

1 av­o­cado

5-inch piece fresh ginger

2 large heads gar­lic

2 leeks

1 turnip

4 small heads baby bok choy

2 small red onions

1 bag soy­bean sprouts

1 bunch bok choy

1 bunch kale

1 small bunch cilantro

1 red bell pep­per

4 oz spring mix greens

1 large bunch radishes

1 sweet potato

1 pint grape toma­toes

TRY:

WHOLE GRAINS 1 bag buck­wheat ce­real ( Bob's Red Mill Or­ganic Creamy Buck­wheat Hot Ce­real)

TRY:

1 box whole-wheat cous­cous

NUTS, SEEDS & OILS

1 bot­tle sesame oil

1 bot­tle sesame seeds

1 bot­tle olive oil

EX­TRAS 1 3- oz pouch wild al­ba­core tuna ( Wild Planet Wild Al­ba­core Tuna)

TRY:

2 15- oz cans un­salted chick­peas 1 15- oz BPA-free can un­salted black beans

1 pack­age ar­row­root pow­der

1 bot­tle re­duced-sodium soy sauce

1 bot­tle rice vine­gar

1 jar un­salted puréed strained toma­toes (aka pas­sata)

2 10- oz bags frozen pineap­ple chunks

1 8- oz con­tainer hum­mus

1 bot­tle brown rice vine­gar

1 bot­tle sriracha sauce

1 bot­tle ground cayenne pep­per

1 bot­tle ground co­rian­der

1 bag unsweet­ened raisins

EVOO

= ex­tra-vir­gin olive oil

BREAK­FAST:

1 serv­ing Hot ’n’ Creamy Buck­wheat & Oats (see recipe, above; save left­overs)

SNACK:

½ cup cot­tage cheese with ½ cup mixed frozen berries, thawed

LUNCH:

1 serv­ing Ro­man Beef Spaghetti Bake (left­overs, p. 80), thawed and re­heated 1 pita with 2 tbsp hum­mus

SNACK:

1 ap­ple 1 oz wal­nut halves

DIN­NER:

1 serv­ing Sesame Shrimp (see recipe, p. 81; save left­overs)

CALO­RIES: 1,728, FAT: 69 g, SAT. FAT: 14 g,

CARBS: 198 g, FIBER: 42 g, SUG­ARS: 47 g,

PRO­TEIN: 92 g, SODIUM: 1,675 mg,

CHOLES­TEROL: 246 mg

• 1 cup buck­wheat ce­real • ½ cup old-fash­ioned

rolled oats

• 3 tbsp chia seeds

• 5 tbsp sliced al­monds

• 4 tsp sesame seeds

• 1½ tsp ground cin­na­mon

• 10 large straw­ber­ries, sliced

• 2 kiwi, peeled and diced 1 serv­ing Hot ’n’ Creamy Buck­wheat & Oats (left­overs, above), re­heated

SNACK:

1 hard-boiled egg

LUNCH:

1 serv­ing Sesame Shrimp (left­overs, p. 81), re­heated 1 or­ange

SNACK:

½ slice Rye ’n’ Oat Soda En­ergy Bread (left­overs, p. 77), toasted, with 1 tbsp nut but­ter

DIN­NER:

Sauté 1 bunch kale, chopped, and 2 cloves gar­lic, minced, in 1 tbsp EVOO; stir in 2 tbsp each dried cran­ber­ries and pine nuts; add ½ cup to wrap (below), eat 1½ cups; save left­overs

In 1 wrap, place 1 veg­gie burger, cooked, ½ cup Cran­berry Kale, ¼ cup black beans, 1 slice red onion and 1 tbsp hum­mus

CALO­RIES: 1,726, FAT: 61 g, SAT. FAT: 11 g,

CARBS: 381 g, FIBER: 44 g, SUG­ARS: 37 g,

PRO­TEIN: 81 g, SODIUM: 2,287 mg,

CHOLES­TEROL: 358 mg

CALO­RIES: 1,542, FAT: 55 g, SAT. FAT: 16 g,

CARBS: 176 g, FIBER: 32 g, SUG­ARS: 39 g,

PRO­TEIN: 92 g, SODIUM: 1,785 mg,

CHOLES­TEROL: 259 mg

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