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
- banana
- tbsp bbq sauce
- tbsp cheddar cheese (shredded (optional))
- tbsp cheese
- oz chicken broth
- cup chicken
- cup chopped vegetables of your choice
- tsp cocoa powder
- cup corn
- dates
- dill, oregano, tarragon, thyme
- egg
- tsp fresh cilantro
- clove garlic
- cup gluten-free bread crumbs
- tsp ground black pepper
- lb Italian sausage
- cup kale
- large potato
- pounds lean ground beef
- cup milk
- tbsp mushrooms
- tbsp nut butter (any kind - just nuts and salt (no sugar added))
- tsp olive oil
- cup onions
- tbsp onion
- tbsp pecans
- pepper
- cup red onion
- salt and pepper
- tbsp spinach
- cup tomato puree
- cup unsweetened milk
- whole wheat tortilla
By Recipe
Veggie Egg Scramble
for 1 servings total this week
- 1 egg
- 1/4 pepper (any color chopped)
- 1 tbsp cheddar cheese (shredded (optional))
- 1 tbsp mushrooms (chopped)
- 1 tbsp onion (diced)
- 2 tbsp spinach (optional)
- salt and pepper (to taste)
Meatloaf Made Easy
for 1 servings total this week
- 1/2 cup tomato puree
- 1/2 cup corn (organic preferred)
- 1/2 cup gluten-free bread crumbs
- 1 egg
- 1/4 cup onions (finely chopped)
- 1/2 tsp ground black pepper
- 3/4 pounds lean ground beef (can substitute ground chicken)
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)
Almond Butter Smoothie Bowl
for 1 servings total this week
- 1/2 cup unsweetened milk (any kind - can use almond or oat milk for dairy free)
- 2 tbsp nut butter (any kind - just nuts and salt (no sugar added))
- 1 tsp cocoa powder
- 2 dates (pitted)
- 1 banana
- 1 tbsp pecans (chopped - can substitute almonds or walnuts)
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)
BBQ Chicken Tortilla Pizza
for 1 servings total this week
- 1 tbsp bbq sauce (Be sure to look for sauces with little or no added sugar!)
- 1 whole wheat tortilla
- 1/4 cup chicken (cooked and diced)
- 1/16 cup red onion (diced)
- 1 tbsp cheese (shredded, any kind)
- 1/2 tsp olive oil
- 1 1/2 tsp fresh cilantro (chopped)