CuttingBoard2.jpg
 

Week #1

Dinner meal plan with recipe links, corresponding notes & shopping lists.

 

Sunday

Warm Lentil Salad with Roasted Red Peppers with Grilled Spolumbo’s Italian or Red Pepper Sausage
*From Whole Bowls Cookbook

NOTES

  • Grill sausage on BBQ until cooked and dice and toss into salad


Tuesday

Curry Falafels over Kale with Maple Tahini Dressing
*From Whole Bowls Cookbook

NOTES

  • Use canned unsalted chickpeas for convenience

Wednesday

Asian Lettuce Wraps

NOTES

  • Add and cook in diced mushrooms for added nutritional benefits

Thursday

Avocado Lemon Dill Kale Salad & Roast Lemon Chicken

NOTES

  • Prep Chicken the night before, or first thing in the morning and start crock pot before work
  • I sometimes find it helpful to blend the salad dressing in a small blender for consistency

Friday

Coconut Green Curry Sesame ‘Zoodles’ with Tofu
*From Great Bowls of Food

NOTES

  • Replace the pasta noodles with spiralized zucchini noodles

Saturday

Artichoke Fennel Salad and Red Wine & Herb Marinated Steak with Smashed Sweet Potatoes
*Salad from Two Moms in the Raw

NOTES

  • Marinate the Steaks the night before- use fresh herbs from salad dish
  • For Sweet Potatoes, replace butter with coconut oil and omit parmesan or sprinkle with nutritional yeast

Pantry & Fridge Staples

  • Olive Oil

  • Coconut Oil
  • Red Wine Vinegar
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Rice Wine Vinegar
  • Sesame Oil
  • Paprika
  • Salt & Pepper
  • Garlic Powder
  • Cayenne Pepper
  • Dried Ginger
  • Curry Powder
  • Lemon Juice
  • Dijon Mustard
  • Honey
  • Maple Syrup
  • Hoisin Sauce
  • Soy Sauce
  • Siracha
  • Fish Sauce
  • Brown Sugar
  • Hemp Hearts
  • Pumpkin Seeds 
  • Walnuts & Mixture of Nuts

Grocery List

 

PRODUCE

  • 3-4 Red Peppers

  • 3 Onions
  • 1 red onion
  • Green onions
  • 1 medium fennel bulb
  • Bag of Spinach
  • 2 Bunches Kale
  • 1 Head Butter Lettuce
  • Bunch of Carrots
  • Cucumber
  • 8-10 Mushrooms
  • 4 lemons
  • Alfalfa Sprouts
  • 2 Tomatoes
  • 1 Avocado
  • 2-3 Zucchini
  • 1 large sweet potato
  • Snap peas
  • 1 small red/purple cabbage
  • Bunch of Asparagus
  • 4 Heads Garlic
  • Fresh Rosemary
  • Fresh oregano
  • Fresh Thyme
  • Fresh Basil
  • Fresh parsley
  • Fresh Dill

PROTEIN

  • Spolumbo’s Italian Sausage
  • 2 Pieces of Salmon
  • Ground Chicken
  • 1 Whole Chicken
  • 2 Steaks
  • 1 package extra firm tofu

FROZEN

  • Shelled edamame (frozen)

JARRED & CANNED

  • 1 can unsalted Chickpeas
  • Tahini
  • 1 can water chestnuts
  • 1 can coconut milk
  • Green Curry Paste
  • Jar of Marinated Artichoke Hearts

PACKAGED

  • Nutritional Yeast 
  • Chickpea Flour
  • Brown Lentils