Shopping List

Produce

• Bananas (5–7)

• Apples (4)

• Berries (frozen or fresh, 1 bag or pint)

• Spinach (1 large bag or bundle)

• Broccoli (2 heads or frozen)

• Sweet potatoes (3–4)

• Carrots (1 bag)

• Cucumber (1–2)

• Garlic (1 bulb)

• Red Pepper (1)

• Green Pepper (1)

• Onion (3)

• Mixed greens (1 large box)

• Bell peppers (2)

• Tomatoes (2)

• Avocados (2, optional)

• Lemon or lime (2)

Proteins

• Eggs (1 dozen)

• Canned tuna (2 cans)

• Ground turkey (1 lb)

• Chicken breasts or thighs (2–3 lbs)

• Salmon (1–2 fillets or frozen)

• Hummus (1 small container)

• Greek yogurt (plain, 1 large tub)

• Canned chickpeas (2 cans)

• Canned lentils or dry (2 cans or 1 lb)

• Almond butter or peanut butter

• Tzatziki or plain Greek yogurt

Grains & Legumes

• Old-fashioned oats (1 container)

• Whole wheat bread or wraps (1 loaf or pack)

• Brown rice (1 bag)

• Quinoa (1 bag)

• Whole wheat pasta (1 box)

Pantry Items

• Olive oil or avocado oil

• Apple cider vinegar or balsamic

• Chia seeds

• Flaxseed (ground)

• Low-sodium broth (1–2 cartons)

• Canned tomatoes (1 can)

• Spices: cinnamon, turmeric, cumin, black pepper, garlic powder

• Dark chocolate (70% or more)

Recipes

1. Oatmeal with Banana & Walnuts

Ingredients:
½ cup oats, 1 cup water or milk, 1 banana sliced, 1 tbsp chopped walnuts, dash of cinnamon.
Instructions:
Cook oats, stir in banana, top with walnuts & cinnamon.

2. Turkey & Hummus Wrap

Ingredients:
Whole wheat wrap, 3 oz turkey slices, 2 tbsp hummus, spinach, tomato slices.
Instructions:
Spread hummus, add turkey, spinach, tomato, wrap and eat.

3. Lentil Veggie Soup

**only add tomatoes if you are not nightshade sensitive

Ingredients:
1 can lentils or 1/2 cup dry lentils (cook dry lentils while making soup), 1 chopped carrot, ½ onion, 1 tsp turmeric, 1/2 tsp pepper, 2 cloves garlic, 1 cup spinach, chopped tomato's, 1/2 cup chopped onions, 1/2 cup Red and green peppers, 2 cups broth.
Instructions:
Sauté veggies( add tomatoes towards the end of cook time), add broth and lentils, simmer 15–20 mins. if using dried lentils cook time will be till lentils are tender. sprinkle with cores sea salt.

4. Smoothie

Ingredients:
1 banana, 1 cup spinach, ½ cup oats, 1 cup almond milk, 1 tbsp flaxseed.
Instructions:
Blend all ingredients until smooth.

5. Sweet Potato & Black Bean Tacos

Ingredients:
Roasted sweet potato cubes, canned black beans, cumin, tortillas, optional avocado.
Instructions:
Sauté or roast sweet potatoes, heat beans with spices, fill tortillas.

6. Chicken Stir-Fry

Ingredients:
1 chicken breast, bell pepper, broccoli, garlic, low sodium soy sauce or coconut aminos.
Instructions:
Stir-fry in oil, add splash of soy, serve with rice.

7. Baked Salmon & Broccoli

Ingredients:
1 salmon fillet, lemon juice, broccoli, olive oil, garlic.
Instructions:
Bake salmon at 400°F for 15–20 mins, roast broccoli.

8. Turkey Meatballs & Pasta

Ingredients:
Ground turkey, egg, oats, garlic, spices, canned tomato.
Instructions:
Form meatballs, bake or pan fry, simmer in tomato sauce, serve with pasta.

9. Chia Pudding

Ingredients:
¼ cup chia seeds, 1 cup almond milk, sweetener (optional), berries.
Instructions:
Mix, refrigerate overnight, top with berries.