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
dinner
Day 2
breakfast
dinner
Day 3
breakfast
Grocery List
- tbsp almonds
- cup blueberries
- tbsp chia seeds
- lb chicken
- cup chopped vegetables of your choice
- dill, oregano, tarragon, thyme
- egg
- oz goat cheese
- tbsp green chilis
- cup green salsa
- tsp ground cumin
- lemon
- cup milk
- cups mixed greens
- tbsp mozzarella cheese
- tsp oil or cooking spray
- tbsp olive oil
- tsp olive oil
- onion
- tbsp onion
- tbsp pecans
- cup plain Greek yogurt
- tbsp plain Greek yogurt
- cup power greens
- cup salsa chicken
- oz salsa
- salt and pepper
- spears asparagus
- tbsp unsweetened coconut
- tsp vanilla
- cup vegetable broth
- cup white beans
By Recipe
Spinach Bars
for 1 servings total this week
- 1 cup power greens (kale, spinach & chard)
- 1 tbsp plain Greek yogurt (can use ricotta cheese)
- 1 tbsp mozzarella cheese (shredded)
- 1 egg
- salt and pepper (to taste)
- 1 tsp oil or cooking spray
2 - Ingredient slow cooker Red Salsa Chicken
for 1 servings total this week
- 1/4 lb chicken (boneless, skinless; thighs or breasts)
- 3 oz salsa (choose your favorite)
Asparagus Salad with Lemon Vinaigrette
for 1 servings total this week
- 5 spears asparagus (cut off bottom 1/4 of asparagus and discard)
- 2 cups mixed greens
- 1 tbsp almonds (slivered)
- 1 tbsp onion (diced)
- 1/4 lemon (juiced)
- 1 tbsp olive oil
- salt and pepper (to taste)
- 1/2 oz goat cheese (crumbled, optional)
Roasted Vegetables
for 1 servings total this week
- 1 cup chopped vegetables of your choice
- 1 1/2 tsp olive oil (can substitute avocado oil)
- salt and pepper (to taste)
- dill, oregano, tarragon, thyme (optional herbs for seasoning)
Chia Bowl
for 1 servings total this week
- 1/4 cup milk (any kind will work - I like coconut milk)
- 1/4 cup plain Greek yogurt (Dairy-free if needed)
- 2 tbsp chia seeds
- 1/4 tsp vanilla
- 1/2 cup blueberries
- 1 tbsp pecans (chopped)
- 1 tbsp unsweetened coconut (shredded)
White Bean Chili Verde
for 1 servings total this week
- 1/2 cup salsa chicken (from FW recipe)
- 1/2 cup white beans (rinsed and drained)
- 2 tbsp green chilis (drained and diced)
- 1/4 onion (chopped)
- 3/4 tsp olive oil
- 1/4 cup green salsa
- 1/2 cup vegetable broth (can substitute chicken broth)
- 3/8 tsp ground cumin
Salmon with Grilled Tomatoes, Green Beans and a Salad
for 1 servings total this week
See the recipe page.