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.
Grocery List
- banana
- cup berries
- oz chicken broth
- chicken thigh
- cup chopped vegetables of your choice
- cup cooked rice
- tsp crushed red pepper
- dill, oregano, tarragon, thyme
- egg
- tbsp flour
- tbsp fresh parsley
- clove garlic
- cup granola
- lb Italian sausage
- cup kale
- large potato
- lemon juice
- cup milk
- cup mushrooms
- tsp oil
- tbsp olive oil
- tsp olive oil
- cup onion
- tbsp orange juice
- cup plain Greek yogurt
- tbsp plain Greek yogurt
- lb pork tenderloin
- lb pork
- salt & fresh ground black pepper
- salt and pepper
- pinch sea salt
- tbsp sour cream
- cups spinach
- tsp sweet hot mustard
- cup vegetables
- tsp vinegar
- tsp Worcestershire sauce
- cup zucchini
By Recipe
Tuscan Kale and Sausage Soup
for 1 servings total this week
- 1/4 lb Italian sausage (ground, spicy)
- 1/2 clove garlic
- 1/2 large potato (sliced in bite-size pieces)
- 8 oz chicken broth (or vegetable - organic if possible)
- 1 cup kale (chopped)
- 1/4 cup milk (reg or oat is best)
- salt and pepper (to taste)
Yogurt Parfait
for 1 servings total this week
- 3/4 cup plain Greek yogurt
- 2 tbsp orange juice
- 1/2 cup berries (any kind)
- 1/2 banana (sliced)
- 1/4 cup granola (low sugar - less than 6g per serving)
Mustard-Coated Pork Tenderloin
for 1 servings total this week
- 1/4 lb pork tenderloin (can use pork chops)
- 1/3 tsp sweet hot mustard (can use dijon)
- salt & fresh ground black pepper (generous amount)
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)
Pork Stroganoff
for 1 servings total this week
- 1 1/2 tsp olive oil
- 1/6 lb pork (cooked, diced; can substitute chicken)
- 1/4 cup onion (chopped)
- 1/2 cup mushrooms (sliced)
- 1/2 cup zucchini (sliced)
- 1/2 tsp Worcestershire sauce
- 3/4 tbsp flour (may add more for thicker sauce)
- 1/2 cup milk
- 2 tbsp sour cream (reg, oat, cashew)
- 1 tbsp plain Greek yogurt
- 1/4 cup cooked rice (cooked according to package; can substitute quinoa or pasta)
- salt and pepper (to taste)
Grilled Argentinian Chicken Thighs
for 1 servings total this week
- 1 chicken thigh (boneless/skinless)
- 1 tbsp olive oil
- 2 tsp vinegar
- 2 tbsp fresh parsley (minced)
- 1 clove garlic (minced)
- 1/4 tsp crushed red pepper
Lemony Wilted Spinach
for 1 servings total this week
- 1 tbsp olive oil
- 1 clove garlic (thinly sliced)
- 1/2 lemon juice (fresh squeezed)
- 2 cups spinach (packed, can substitute power greens)
- 1 pinch sea salt