This Week's Menu
Set servings for each meal with − and +. Open “Shopping list for Day…” under any day to shop that day on its own, or use the whole-plan Grocery List below — both update to the servings you set.
Day 1
breakfast
Day 2
breakfast
lunch
Day 3
breakfast
Grocery List
- - 4 oz salmon fillet
- tbsp almonds
- cup assorted cooked vegetables
- avocado
- tbsp balsamic vinegar
- cup bell peppers
- cup berries
- cup black beans
- cup brown rice
- cup butternut squash
- oz chicken breast
- tbsp chicken broth
- tsp chili powder
- cup cilantro
- tsp cinnamon
- cooking spray
- cup cottage cheese
- cucumber
- tsp Dijon mustard
- cup edamame
- eggs
- egg
- tsp extra virgin olive oil
- tbsp flaxseed
- clove garlic
- tsp ginger
- tbsp goat cheese
- grape tomatoes
- cup great northern beans
- tsp ground cumin
- tsp honey
- hot sauce
- lime
- cup milk
- tsp minced garlic
- tbsp oil
- tsp olive oil
- tbsp onion
- tbsp pecans
- cup petite diced tomatoes
- cup plain Greek yogurt
- cup power greens
- cups power greens
- cup quinoa
- tbsp red onion
- red pepper
- tbsp rice vinegar
- oz salmon filet
- salt and pepper
- tsp sesame seeds
- ounces sliced cheese
- small banana
- cup snap peas
- tsp soy sauce
- cups spinach leaves
- cup spinach
- tsp sriracha sauce
- tsp sriracha
- cup strawberries
- tap olive oil
- tblsp low sodium soy sauce
- tblsp sriracha
- tbsps cottage cheese
- tbsps salsa
- tbsp tomato sauce
- tbsp tomato
- oz turkey breast
- tsp vanilla
- tbsp water
- tsp water
- cup white hominy
By Recipe
Egg and Veggie Muffins
for 2 servings total this week
- cooking spray
- 2 eggs
- 1 tsp water
- 1 tsp sriracha sauce (optional)
- 2 grape tomatoes
- 1/6 cup black beans (drained)
- 1/2 cups power greens
- 1 ounces sliced cheese
Southwest Quinoa Bowl with Chicken
for 1 servings total this week
- 1/2 cup quinoa (cooked; cook according to directions)
- 4 oz chicken breast (diced; grilled, baked, or leftover)
- ½ cup black beans
- ½ cup bell peppers (diced)
- 1/2 avocado (diced)
- 2 tbsps salsa
- 2 tbsps cottage cheese
- 1/2 lime (juiced)
- 1/4 cup cilantro (chopped)
Sweet and Spicy Salmon Bowls - HP
for 1 servings total this week
- 4 oz salmon filet
- ¾ tblsp low sodium soy sauce
- 1 tsp honey (can substitie agave)
- ½ tblsp sriracha
- ½ tsp minced garlic
- ¾ tbsp water
- ½ cup brown rice (cooked)
- ¼ avocado (sliced)
- ¼ cucumber (sliced)
- ¼ cup edamame (cooked)
- 1 tsp sriracha (or to taste)
Greek Yogurt Bowl
for 1 servings total this week
- ¾ cup plain Greek yogurt
- ½ cup berries (mixed)
- 1 tbsp flaxseed (ground or chia seeds)
- 2 tbsp pecans (chopped)
Salmon & Spinach Salad
for 1 servings total this week
- 1 - 4 oz salmon fillet
- 1 tbsp tomato (diced, optional)
- 1/4 cup snap peas
- 1/4 red pepper (thinly sliced)
- 2 cups spinach leaves
- 1/4 avocado (sliced or diced)
- 3/4 tbsp rice vinegar
- 1 tsp soy sauce (use Braggs liquid aminos if you are sensitive to gluten or you can use gluten free soy sauce)
- 1/2 clove garlic
- 1 1/2 tsp ginger (fresh, chopped)
- 3/4 tbsp oil (I like to use half olive and half sesame oil)
- 1/2 tsp sesame seeds
High Protein Breakfast
for 1 servings total this week
- 1 cup power greens
- 1/4 cup cottage cheese
- 1/2 cup assorted cooked vegetables (chopped - Suggestions: yellow squash, zucchini, peppers)
- 1/3 cup quinoa (cooked)
- 1 tsp olive oil
- 1 egg (cooked however desired)
- hot sauce (optional)
Strawberry Spinach Salad with Balsamic Dressing
for 1 servings total this week
- 1 1/2 cups spinach leaves (fresh)
- 1/4 cup strawberries (sliced)
- 1 tbsp red onion (thinly sliced)
- 1 tbsp goat cheese (crumbled, optional)
- 1 tbsp almonds (sliced or can use chopped pecans)
- 1 tbsp balsamic vinegar
- 1 1/2 tsp extra virgin olive oil
- 1/4 tsp Dijon mustard
- 1/4 clove garlic (minced)
- salt and pepper (to taste)
Turkey and Butternut Squash Chili - HP
for 1 servings total this week
- ½ tap olive oil
- 2 tbsp onion (chopped)
- 1/4 clove garlic (minced)
- 4 oz turkey breast (ground)
- 1 cup butternut squash (peeled and diced or can substitute frozen)
- 2 tbsp chicken broth
- ⅓ cup petite diced tomatoes (from a can)
- ¼ cup great northern beans (rinsed or can substitute black beans)
- ¼ cup white hominy (drained or substitute frozen corn)
- 2 tbsp tomato sauce
- ¾ tsp chili powder (or to taste)
- ¾ tsp ground cumin (or to taste)
Creamy Spinach Avocado Smoothie
for 1 servings total this week
- ½ avocado
- 1 cup spinach
- 1 small banana
- 1 cup milk (dairy, almond, oat, coconut)
- 1/2 tsp vanilla (optional)
- 1/8 tsp cinnamon (optional)