Grocery List

Produce
2 avocados
4 bananas
1 bag spinach
strawberries
3 lemons
1 apple
1 garlic bulb
mushrooms
2 zucchini
cauliflower rice
1 cucumber
1 red bell pepper
1 lime
dates
2 sweet potatoes
asparagus
1 grapefruit

Dairy
1 carton eggs
1 tbsp milk or milk substitute
2 tbsp nonfat plain Greek yogurt
cheddar cheese, shredded
feta cheese, crumbled

Condiments/Oils
avocado oil
salsa
marinara sauce
ghee
mayonnaise
mustard
coconut oil
soy sauce

Canned
2 cans black beans
2 cans chickpeas

Breads and Grains

whole wheat or gluten-free tortillas
whole wheat or gluten-free bread
rolled oats
quinoa

Protein
12 oz. tempeh
4 oz. tofu
chocolate protein powder

Baking/Spices
chopped walnuts
almonds
cashews
shredded unsweetened coconut flakes
cinnamon
nut butter
Italian seasoning
nutritional yeast
brown sugar
pepper
salt
cayenne pepper
chia seeds
honey
red pepper flakes
vanilla extract
garlic powder
cocoa powder
Meals

Monday
BREAKFAST: Scrambled Breakfast Taco
Servings: 1

Ingredients:
1 egg, 2 whites
1 tbsp milk or milk substitute
1 tsp avocado oil
1/4 avocado, diced
1 tbsp salsa
2 tbsp nonfat plain Greek yogurt
1 whole wheat or gluten-free tortilla

Directions:
1.In a medium bowl, beat eggs and whites with
milk or milk substitute.
2.Heat avocado oil in a large nonstick skillet over
low-medium heat. Scramble the eggs, stirring
until set but still soft.
3.Scoop eggs onto the tortilla.
4.Top with avocado, salsa and yogurt.

Nutrition Analysis Per Serving:

Calories: 331
Protein: 22 g
Carbohydrates: 30 g
Fat: 14 g

SNACK: Oatmeal Banana Cookie

Servings: 1
Ingredients:
1/2 cup rolled oats
1 banana, ripened
1 tbsp walnuts, chopped

Directions:
1.Preheat oven to 350 F.
2.In a medium bowl, mash banana.
3.Add oats to the bowl and stir everything
together until incorporated.
4.Place batter on a non-stick baking sheet in a
cookie shape.
 5. Bake for 15-20 minutes.

Nutrition Analysis Per Serving:

Calories: 255
Protein: 6 g
Carbohydrates: 54 g
Fat: 3 g

LUNCH: Lemon Strawberry Tempeh Salad

Servings: 2
Ingredients:
8 oz. tempeh, sliced thinly
4 cups spinach
1 cup strawberries, sliced
1/4 cup quinoa, uncooked
1/2 lemon, juiced

Directions:
1.Heat avocado oil in a large nonstick skillet
over low-medium heat.
2.Sauté tempeh until cooked.
3.Cook quinoa over the stovetop according to
instructions.
4.In a large mixing bowl, toss together
spinach, cooked quinoa, sliced strawberries
and tempeh with lemon juice.
5.Divide salad between two bowls.
6.Enjoy one serving immediately and save the
other for tomorrow’s dinner.

Nutrition Analysis Per Serving:

Calories: 398
Protein: 21 g
Carbohydrates: 38 g
Fat: 16 g
SNACK: Cinnamon Apples
Servings: 1

Ingredients:
1 tbsp nut butter
1 medium apple
1 tsp cinnamon

Directions:
1.Slice apple into even wedges.
2.Sprinkle apples with cinnamon and dip into nut butter of choice.

Nutrition Analysis Per Serving:

Calories: 181
Protein: 4 g
Carbohydrates: 26 g
Fat: 8 g

DINNER: Zoodles and Spicy “Meat”balls

Servings: 1

Ingredients:
1 egg
1 garlic clove, minced
2 tbsp walnuts, chopped
1/3 cup mushrooms, sliced
1 tsp Italian seasoning
2 tbsp nutritional yeast
1/3 cup black beans
2 zucchinis
1 cup marinara sauce

Directions:
1.Preheat oven to 350 F.
2.Heat avocado oil in a large nonstick skillet
over low-medium heat.
3.Sauté garlic, walnuts and mushrooms.
4.Add sautéed garlic, walnuts, mushrooms,
beans, Italian seasoning, nutritional yeast,
salt and pepper to a food processor. Process
until you achieve a uniform mixture.
5.Roll mixture into 4-5 equal balls and place
on a non-stick baking sheet. Bake for 20
minutes.
6.While “meat”balls are baking, use a
 spiralizer to make zucchini noodles.
7. In a large nonstick frying pan, stir zucchini noodles with marinara over medium-
high heat until tender.
8. Serve zucchini noodles with “meat”balls.

Nutrition Analysis Per Serving:

Calories: 392
Protein: 23 g
Carbohydrates: 37 g
Fat: 17 g

Nutrition Analysis for the day:

Total Calories: 1557
Total Protein: 76 g
Total Carbohydrates: 185 g
Total Fat: 58 g

Tuesday
BREAKFAST: Bananas Foster Oatmeal
Servings: 1

Ingredients:
1/2 cup rolled oats
1 cup almond milk or milk substitute
1 tsp ghee
1 tbsp brown sugar
1 banana, sliced

Directions:
1.In a medium saucepan, combine milk or
milk substitute and oats and bring to a
simmer over medium-high heat. Cook and
stir occasionally until oats are fully cooked.
2.In a medium skillet, melt ghee over
medium heat and stir in brown sugar until
dissolved
3.Stir in bananas and cook until softened
and caramelized, about 3 minutes.
4.Spoon oatmeal into serving bowl and top
with caramelized bananas.

Nutrition Analysis Per Serving:

Calories: 375
Protein: 7 g
Carbohydrates: 67 g
Fat: 10 g

SNACK: Spicy Roasted Chickpeas

Servings: 1

Ingredients:
1/2 cup chickpeas, cooked
2 tsp avocado oil
1/8 tsp salt
1/8 tsp cayenne pepper

Directions:
1.Preheat oven to 450 F.
2.In a small bowl, toss chickpeas in avocado
oil, salt and cayenne pepper.
3.Spread out chickpeas on a non-stick baking
sheet and bake for 30 minutes until browned
and crispy.

Nutrition Analysis Per Serving:

Calories: 183
Protein: 5 g
Carbohydrates: 17 g
Fat: 11 g
 LUNCH: Cauliflower Rice Burrito Bowl
Servings: 1

Ingredients:
2 cups cauliflower rice
1/2 cup black beans, cooked
1/4 cup salsa
1/4 avocado, diced
4 oz. tofu, cubed
2 tsp avocado oil
salt, pepper

Directions:
1.In a small skillet, heat one teaspoon of
avocado oil over medium-high heat.
2.Add tofu, season with salt and pepper, and
sauté until fully cooked.
3.In a medium saucepan, heat one teaspoon of
avocado oil over medium-high heat.
4.Add cauliflower rice and cook until tender.
5.Serve cauliflower rice with tofu, black beans,
salsa and avocado.

Nutrition Analysis for the day:

Calories: 398
Protein: 27 g
Carbohydrates: 38 g
Fat: 18 g

SNACK: Egg Avocado Toast

Servings: 1

Ingredients:
1 hardboiled egg
1/4 avocado
1 piece whole wheat or gluten-free bread, toasted

Directions:
1.Mash avocado and spread evenly on top of toast.
2.Slice hardboiled egg and evenly place on toast.

Nutrition Analysis Per Serving:

Calories: 220
Protein: 11 g
Carbohydrates: 21 g
Fat: 11 g
 DINNER: Lemon Strawberry Tempeh Salad

Enjoy the second half of yesterday’s lunch.

Nutrition Analysis Per Serving:

Calories: 398
Protein: 21 g
Carbohydrates: 38 g
Fat: 16 g

Nutrition Analysis for the day:

Total Calories: 1574
Total Protein: 71 g
Total Carbohydrates: 181 g
Total Fat: 66 g

Wednesday
BREAKFAST: Peanut Butter and Chia Jam Toast
Servings: 1

Ingredients:
2 slices whole wheat or gluten-free bread, toasted
2 tsp peanut butter
1/2 cup strawberries, sliced
1 tbsp lemon juice
1 tbsp chia seeds
1 tbsp + 1 tsp honey

Directions:
1.Add strawberries, lemon juice, honey and chia
seeds to a small saucepan over medium heat.
2.Cook until the fruit breaks down and becomes
syrupy, about five minutes.
3.Mash fruit with the back of a spatula.
4.Allow it to stand for five minutes until thickened.
 5. Serve strawberry chia jam on one half of toast and spread peanut butter on the
other.

Nutrition Analysis Per Serving:

Calories: 392
Protein: 15 g
Carbohydrates: 66 g
Fat: 10 g

SNACK: Egg Cups

Servings: 2
Ingredients:
4 eggs + 2 whites
2 tbsp milk or milk substitute
1/2 red bell pepper, diced
1/3 cup spinach
2 tbsp cheddar cheese, shredded

Directions:
1.Preheat oven to 375 F.
2.In a medium bowl, whisk together eggs and milk or
milk substitute.
3.Add pepper, spinach and cheese to the egg
mixture.
4.Fill a nonstick muffin cups three-fourths full and
bake for 20 minutes.
5.Save half for a snack on Friday.

Nutrition Analysis Per Serving:

Calories: 234
Protein: 23 g
Carbohydrates: 7 g
Fat: 12 g
LUNCH: Cucumber Chickpea Boats
Servings: 1

Ingredients:
1/2 cup chickpeas, cooked
2 tbsp mayonnaise
1 tbsp greek yogurt
1/2 tbsp mustard
1/2 cup spinach, chopped
1 cucumber
Salt and pepper
Red pepper flakes

Directions:
1.Cut cucumbers in half lengthwise and in half again so
that you have four equal halves.
2.Remove and discard seeds.
3.In a medium bowl, mash chickpeas with a fork and
mix with mayonnaise, mustard, spinach and spices.
4.Divide tuna mixture evenly into the four tuna boats.

Nutrition Analysis Per Serving:

Calories: 340
Protein: 10 g
Carbohydrates: 30 g
Fat: 22 g

SNACK: Cinnamon Sugar Chickpeas

Servings: 1

Ingredients:
1/2 cup chickpeas, cooked
2 tsp coconut oil
1/8 tsp cinnamon
1 tbsp brown sugar

Directions:
1.Preheat oven to 450 F.
2.In a small bowl, toss chickpeas in coconut oil, brown
sugar and cinnamon.
3.Spread out chickpeas on a non-stick baking sheet and
bake for 30 minutes until browned and crispy.

Nutrition Analysis Per Serving:

Calories: 225
Protein: 5 g
Carbohydrates: 29 g
Fat: 11 g

DINNER: Mexican Veggie Burrito

Servings: 1

Ingredients:
1 whole wheat or gluten-free tortilla
3 tbsp salsa
1/4 cup red bell pepper, diced
1 tsp avocado oil
1/4 avocado, diced
1/2 cup black beans, cooked
1/4 cup Greek yogurt
1/2 lime, juiced

Directions:
1.Heat avocado oil in a medium nonstick
skillet over low-medium heat.
2.Sauté red bell pepper until cooked.
3.In a small bowl, combine Greek yogurt with
lime juice
4.Place tortilla on a plate.
5.Serve ingredients on the tortilla.

Nutrition Analysis Per Serving:

Calories: 360
Protein: 17 g
Carbohydrates: 52 g
Fat: 9 g

Nutrition Analysis for the week:

Total Calories: 1551
Total Protein: 70 g
Total Carbohydrates: 184 g
Total Fat: 64 g
Thursday
BREAKFAST: Peanut Butter Cup Smoothie
Servings: 1

Ingredients:
1 frozen banana
1 cup milk or milk substitute
1 tbsp creamy peanut butter
1/4 tsp vanilla extract
1 scoop chocolate protein powder
Optional: 1 tbsp cacao nibs

Directions:
1.Add all ingredients to the blended and combine
until smooth.
2.Optional: top with cacao nibs.

Nutrition Analysis Per Serving:

Calories: 346
Protein: 32 g
Carbohydrates: 34 g
Fat: 11 g

SNACK: Chocolate Coconut Energy Balls

Servings: 1

Ingredients:
2 tbsp almonds
2 tbsp cashews
1 tbsp unsweetened coconut, shredded
1/2 cup dates, pitted
1 tbsp water

Directions:
1.Add all ingredients to a food processor and
process until uniform.
2.Divide mixture into four even portions and roll
into balls using your hands.
3.Roll each ball in coconut flakes.

Nutrition Analysis Per Serving:

Calories: 258
Protein: 4 g
Carbohydrates: 42 g
Fat: 9 g
 LUNCH: Veggie-Stuffed Sweet Potato
Servings: 2

Ingredients:
2 large sweet potatoes
2 tbsp feta, crumbled.
1 cup black beans, cooked
2 cups spinach
2 tbsps salsa
1/4 tsp garlic powder

Directions:
1.Preheat oven to 400 F.
2.Using a fork, poke holes around the sweet
potatoes and wrap in foil.
3.Place sweet potatoes on a baking sheet and
bake for 40-50 minutes until cooked.
4.While the potatoes are cooking, spray
cooking oil on a medium nonstick skillet over
low-medium heat and cook spinach with garlic
powder.
5.Remove potato from the oven.
6.Slice potatoes in half and evenly stuff with
spinach and black beans.
7.Top with salsa and feta.
8.Save one potato for tomorrow’s dinner.

Nutrition Analysis Per Serving:

Calories: 320
Protein: 14 g
Carbohydrates: 59 g
Fat: 3 g

SNACK: Broiled Grapefruit

Servings: 1

Ingredients:
1 grapefruit, halved
1 tsp cinnamon
1 tbsp brown sugar
2 tsp ghee

Directions:
1.Preheat oven to broil.
2.Spread ghee over top of the grapefruit halves and
sprinkle with sugar and cinnamon.
 3. Broil for 3-5 minutes until butter is melted and sugar starts to brown.

Nutrition Analysis Per Serving:

Calories: 195
Protein: 1 g
Carbohydrates: 27 g
Fat: 10 g

DINNER: One-Sheet Lemon Baked Tempeh

Servings: 1

Ingredients:
4 oz. tempeh, sliced
1 cup asparagus spears
1 lemon
1 tbsp honey
2 tbsp soy sauce
1 tsp garlic powder
1 tbsp avocado oil

Directions:
1.Preheat oven to 400 F.
2.Juice half the lemon and cut the other half
into thin slices.
3.In a large bowl, coat asparagus in lemon
juice and avocado oil. Place on the non-stick
baking sheet.
4.In another medium bowl, combine honey,
soy sauce and garlic powder. Add tempeh to
the bowl and coat evenly.
5.Place tempeh on the non-stick baking
sheet.
6.Bake for 15 minutes. Remove baking sheet
from oven, flip tempeh and toss asparagus.
Return to oven and bake for another 10-15
minutes.

Nutrition Analysis Per Serving:

Calories: 377
Protein: 27 g
Carbohydrates: 37 g
Fat: 17 g

Nutrition Analysis for the day:

Total Calories: 1496
Total Protein: 78 g
Total Carbohydrates: 199 g
Total Fat: 50 g

Friday
BREAKFAST: Chickpea Avocado Toast
Servings: 1

Ingredients:
1 piece whole wheat or gluten-free bread, toasted
1/4 cup chickpeas, cooked
1/2 lemon, juiced
1/2 avocado
2 tsp avocado oil
Red pepper flakes

Directions:
1.In a large bowl, combine avocado with lemon
juice and avocado oil. Mash in chickpeas.
2.Spread avocado mixture on top of the toast and
sprinkle with red pepper flakes.

Nutrition Analysis Per Serving:

Calories: 380
Protein: 10 g
Carbohydrates: 38 g
Fat: 22 g

SNACK: Chocolate Chia Protein Pudding

Servings: 1

Ingredients:
1 scoop chocolate plant-based protein
2 tbsp chia seeds
1 tbsp cocoa powder
3/4 cup milk or milk substitute

Directions:
1.Place all ingredients in a blender and blend until
smooth.
2.Place mixture into a jar in the refrigerator for at
least four hours to let it gel.

Nutrition Analysis Per Serving:

Calories: 234
Protein: 23 g
Carbohydrates: 7 g
Fat: 12 g

LUNCH: Crispy Spinach Chickpea Cakes

Servings: 1

Ingredients:
1/2 cup chickpeas
1 piece whole wheat or gluten-free bread
1/2 cup packed spinach, diced
1 egg
2 tsp mayonnaise
2 cups spinach
1 tsp avocado oil

Directions:
1.Preheat oven to 250 F.
2.Slice bread into eight squares and place on a
non-stick baking sheet. Bake for 10 minutes until
dry.
3.Remove bread from oven and pulse in a food
processor until you have fine breadcrumbs.
4.In a large mixing bowl, combine bread crumbs
with salmon, spinach, egg and mayonnaise until
uniform.
5.Heat avocado oil in a medium nonstick skillet
over medium-high heat.
6.Divide salmon mixture into four equal patties
and cook for 3-5 minutes on each side.
7.Serve on a bed of spinach.

Nutrition Analysis Per Serving:

Calories: 365
Protein: 16 g
Carbohydrates: 38 g
Fat: 17 g

SNACK: Egg Cups

Enjoy the second serving of Wednesday’s snack.

Nutrition Analysis Per Serving:
Calories: 234
Protein: 23 g
Carbohydrates: 7 g
Fat: 12 g
DINNER: Veggie-Stuffed Sweet Potato

Enjoy the second serving of yesterday’s lunch.

Nutrition Analysis Per Serving:

Calories: 320
Protein: 14 g
Carbohydrates: 59 g
Fat: 3 g

Nutrition Analysis for the week:

Total Calories: 1635
Total Protein: 93 g
Total Carbohydrates: 165 g
Total Fat: 64 g