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 2
breakfast
dinner
Day 4
breakfast
Grocery List
- avocado
- bell pepper
- cup black beans
- tbsp blueberries
- tsp butter
- carrot
- tsp cayenne powder
- cup chicken stock
- cup chicken
- chopped nuts
- cilantro
- cup cilantro
- cup cooked quinoa
- cup corn
- crown broccoli
- tsp dried dill
- tsp dried oregano
- egg
- pinch garlic powder
- clove garlic
- tbsp goat cheese
- tsp goat cheese
- tsp green onions
- tsp green onion
- lb ground turkey
- hot sauce
- cup kale
- lemon juiced
- lime
- tsp maple syrup
- cup milk
- cup mixed greens
- cup old-fashioned oats
- tsp olive oil
- cup onion
- tsp orange juice
- tbsp parmesan
- parsley
- tsp pumpkin pie spice
- cup pumpkin puree
- tsp red wine vinegar
- salt and pepper to taste
- salt and pepper
- tsp smoked paprika
- tsp soy sauce
- cup sweet potato
- tilapia fillet
- cup tomatoes
- cup water
By Recipe
Simple Pumpkin Oatmeal
for 1 servings total this week
- 1/2 cup old-fashioned oats
- 1/4 cup pumpkin puree
- 1/2 tsp pumpkin pie spice (or cinnamon)
- 1/4 cup milk (any kind)
- 1/2 cup water
- 1 1/2 tsp maple syrup (if desired; can substitute honey)
Turkey Skillet with Sweet Potatoes and Kale
for 1 servings total this week
- 1/4 lb ground turkey (lean)
- 1/4 cup onion (diced)
- 1/2 cup sweet potato (peeled and diced into chunks)
- 3/4 cup kale (can substitute spinach)
- 1 tbsp goat cheese (crumbled)
- salt and pepper (to taste)
- parsley (optional)
Quinoa with Eggs and Vegetables
for 1 servings total this week
- 1/4 bell pepper
- 1/4 crown broccoli
- 1/4 carrot
- 3/4 tsp olive oil
- 1 1/2 tsp soy sauce (ensure gf if needed)
- 1 egg
- 1/4 cup cooked quinoa (cooked according to package)
- 1 1/2 tsp green onions (chopped; optional)
- hot sauce (optional)
Chicken Tortilla Soup
for 1 servings total this week
- 1/2 cup chicken (cooked and diced)
- 1/4 cup onion (diced; can use yellow, white or red)
- 1/2 clove garlic (minced)
- 1/2 cup corn (fresh, frozen, or from a can)
- 1/2 cup black beans (drained and rinsed)
- 3/4 cup tomatoes (crushed, canned)
- 1 cup chicken stock
- 1/8 tsp cayenne powder
- 3/4 tsp dried oregano
- 1/2 tsp smoked paprika
- 1/16 cup cilantro
- 1/4 lime (juiced)
- 3/4 tsp olive oil
- cilantro
- avocado
- salt and pepper (to taste)
Salad with Blueberries & Goat Cheese
for 1 servings total this week
- 1 cup mixed greens (or lettuce of your choice)
- 2 tsp green onion
- 2 tbsp blueberries (fresh, strawberries work well too)
- 2 1/2 tsp goat cheese (crumbled)
- 2 1/2 tsp red wine vinegar
- 2 1/2 tsp olive oil
- 2 tsp orange juice (no sugar added)
- 1/4 tsp dried dill
- salt and pepper to taste
- chopped nuts (optional)
5 Ingredient Parmesan Crusted Tilapia
for 1 servings total this week
- 1 tilapia fillet (about 6 oz each)
- 1 1/2 tsp butter (melted)
- 1/4 lemon juiced
- 1 pinch garlic powder
- 1 tbsp parmesan (grated)