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 5
dinner
Grocery List
- avocado
- banana
- tsp black pepper
- tbsp broth
- tsp butter
- cup cauliflower
- cup celery
- chicken thigh
- cup coconut water
- tbsp dried basil
- egg
- tbsp flour
- tbsp fresh tarragon
- garlic clove
- tsp ginger
- lb ground beef
- tbsp lemon juice
- tsp lemon rind
- cup milk
- cup mushrooms
- tsp olive oil
- tbsp onions
- cup orange juice
- cup parmesan cheese
- tbsp parmesan cheese
- tsp peanut butter
- cup peas
- tbsp peas
- cup pecans
- cup red pepper
- lb salmon fillet
- salt and pepper
- tsp soy sauce
- cup spinach
- strawberries
- cup strawberries
- cup tomato paste
- tbsp Worcestershire sauce
- cup yellow onion
- zucchini
By Recipe
Green Smoothie
for 1 servings total this week
- 1/4 cup orange juice (100% - no sugar added)
- 1/4 cup coconut water (regular water works too)
- 1/4 avocado (frozen - can substitute banana)
- 2 strawberries (large, frozen)
- 1/2 cup spinach (fresh)
Orange, Ginger & Soy Salmon
for 1 servings total this week
- 1/4 lb salmon fillet
- 1/4 cup orange juice (fresh squeezed recommended)
- 1 1/2 tsp ginger (grated)
- 1 1/2 tsp soy sauce (use Braggs liquid amino for a gluten-free option)
Zucchini Fries
for 1 servings total this week
- 1/2 zucchini (medium)
- 1 tsp olive oil
- 1/4 tsp black pepper
- 1 tbsp parmesan cheese (grated)
PB & J Pancakes
for 1 servings total this week
- 1 banana
- 1 egg
- 1 tsp peanut butter (can substitute any nut butter just be sure the only ingredients are nuts and salt)
- 1/2 cup pecans (or not of your choice)
- 1 tsp butter (can substitute coconut oil)
- 1/2 cup strawberries (sliced; can substitute blueberries)
Chicken with Mushrooms and Peas
for 1 servings total this week
- 1 chicken thigh (pounded thin)
- 1 tbsp flour
- 2 tbsp broth
- 2 tsp olive oil (divided)
- 1/2 cup mushrooms (sliced)
- 2 tbsp onions (diced)
- 1 garlic clove (chopped)
- 2 1/2 tbsp peas (frozen)
- 1 tbsp lemon juice (freshly squeezed)
- 1 1/2 tsp lemon rind
- 1 tbsp fresh tarragon (minced)
- salt and pepper (to taste)
Shepherd's Pie
for 1 servings total this week
- 1/4 cup celery (diced)
- 1/4 cup red pepper (diced)
- 1/4 cup peas
- 1/4 cup yellow onion (diced)
- 1/2 lb ground beef (grass-fed preferred)
- 3/8 cup tomato paste
- 1/2 tbsp Worcestershire sauce (gf options available)
- 1/2 tbsp dried basil
- 1 cup cauliflower (cooked)
- 1/4 cup milk
- 1/6 cup parmesan cheese