Jess here, Success with weight loss and eating healthy food is easy when you have everything mapped out for you. We provide the exercise programs, fitness schedules, meal plans, and. I used this 30-day reset autoimmune diet plan to help manage my Hashimotos Thyroiditis and get my autoimmune disease into remission. Quick Help for your Whole 30. If you want to skip the whole daily diary thing, you can read my review of the program and conclusions here.![]() Grocery List and Meal Plan Printable. A few months ago I decided it was time to organize my grocery shopping habits. I felt like there were always the staple items I would buy most weeks and I would end up forgetting what they were by the time I got to the store. I used to just go to the store with no plan in mind and buy what I found. Then I got organized! I created a grocery list and meal plan printable all on one sheet of paper. I wanted a place to check off what I needed for the week and a way to organize what meals I wanted to make. I organized the list by food type: Produce, Meat, Dairy/Deli and so on. I have found other printables and meal plans but they never had all the items that I typically buy. I also found that I needed space to plan out my meals so I created the meal plan section with days and dates and made room for breakfast (B), lunch (L) and dinner (D). Once I had my baby girl it was necessary for me to stay organized in simple aspects of life, so that just this one thing could be easier to tackle. I also hang the meal plan in my kitchen after the shopping is done and my husband can see what we will be having for dinner. He seems to really like it. This list has kept me organized and saved me money. Download your free grocery list and meal plan. Week One Keto/Low Carb 7 Day Menu Plan and Progress Report! Join us on Keto and lose weight fast! Report your weight loss progress weekly in the comments! ![]() Ian Smith, a diet expert, appeared on . This is going to be an exciting journey, but before you go any further, you must agree that during the next four weeks you will absolutely give your best effort to stick to the plan, minimize excuses, and keep pushing yourself even when you're discouraged or things seem difficult. The first week is critical, as it sets up your chances for success for the remaining three weeks. This is why it is called your Foundation week. You will build upon this week, and it's important to create your good habits now so they will carry you through the rest of the program. The more work you put in, the better the results you will get out. Because time is limited, you really need to hit the ground running. Each day you stick to the program is one day you get closer to your goal. Each day you overeat, skip more than one meal, or eat food that's not on the daily menu is considered a slip, and it takes you backward, away from your goal. ![]() If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. If you slip on any of days 5 to 7, just go back one day and do it again. If you slip on day 4, do day 4 again. Minor slips, such as having one extra small snack or eating your meal 3. No one is perfect and you're not expected to be. But at this point you will know if you had a major slip or just a minor slip. Not being honest about it only affects you and your results, so you are cheating no one but yourself and the results you will achieve by the end of the week. Timing is essential, as it distributes your calories in a way that keeps your fat- burning metabolism maximized and keeps your insulin hormone levels as stable as possible. Erratic hormone levels can cause weight gain, so the meal spacing structured in this program seeks to avoid hormone spikes as much as possible. Please note that this is only a sample. ![]() ![]() All of us get up and go to sleep at different times, so you have to set your schedule accordingly. If you keep in mind that the meals are 3 to 4 hours apart and the snacks are 1. Meal 4. Make sure you read all of the guidelines before beginning the plan, and since they are so short and convenient, feel free to circle back at any time during the week to check on things that you might have a question about. If your question still isn't answered, err on the side of caution by eating less or not eating a food that might not be allowed on the plan. Remember, we don't have a lot of time to lose this weight, so making good decisions is critical. It's okay to set the bar high, but it's not okay to make choices that are going to sabotage your chances of success. Regardless of what that number reads on the scale at the end of this week, if you gave it your best shot, that is the best you can do and that's the most you can ask of yourself. You still have three more weeks to produce results, so don't get upset and hang your head. We all lose weight at different speeds and in different places. Don't compare yourself to anyone else. Smile and have lots of fun, especially during the tough times! SUPER SHRED Week 1 Grocery List. This is a list that takes into consideration the different combinations of food and beverage items offered to you this week. Because the program has a lot of flexibility and choices, no one list can be constructed for everyone. In the list below you will find food and beverage opportunities. You can make the choices that fit your preferences and purchase accordingly. Note that there are some items that you must have. You should be sure to buy them so that you will have them on hand when the program calls for them. If you are a vegetarian, you don't need to eat the meat meals. Make appropriate substitutions, but be mindful of calorie counts. This can be a combination of berries and other fruits. Choose your combination from this list. Water is not included; you may have as much as you want. Choose your combinations from the list below. Then purchase your choices for the week. Those opportunities are listed below. You should choose which of these you want, then purchase accordingly. You will have other vegetable opportunities. If you choose them, purchase accordingly. Choose from the list below. But note the maximum number of servings you may have for each option. Make your choices from the list below, mixing them up. Remember, you must have at least 4 servings. For example, you can choose to have 3 pieces of lean beef, 1 piece of chicken, and 1 piece of fish. But you can't have 5 pieces of lean beef. Remember, snacks are encouraged, but optional. Each item must be 2. Choose the combination that you desire and purchase accordingly. Choose which of them you want, then purchase accordingly. You can choose all or none of them. You will weigh yourself only once a week, so even if you are tempted, stay off the scale. Your body naturally fluctuates a couple of pounds from day to day. Measuring yourself every day could give you an inaccurate weight and unnecessarily stress you and lead you to believe you're not succeeding. Your next weigh- in will be exactly a week from your initial weigh- in. Make sure you weigh yourself in the same manner each time: if you weighed in wearing certain clothes or no clothes at all, make sure you do the same the second time around and as close to the same time of the day. Make sure you use the same scale both times, as different scales can be off by several pounds, thus destroying the accuracy of your mea sure. Even if you're not hungry, just have something during the allotted time. You can always grab a piece of fruit or something small during your mealtime. Also, you don't have to eat all of the meal. You can eat just some of it. If you're not hungry, don't stuff yourself. The key is to eat at regularly scheduled times so that your body grows accustomed to these eating times. Each week will change, so it's important to quickly adapt to the week that you're in and its related schedule. During the course of the week you should never go more than 4 hours without eating something. Your meals should be 3 to 4 hours apart. Your snacks should fall about 1. If you miss a meal or snack, you can't save it and eat it later or combine them. Once that time has passed, move on and hit your next mark. If you follow the recipes in the back of the book, they will fi t this description. If you buy them from a store, be sure of the calorie count. Also, be mindful of the serving sizes of the drinks. If the recipe makes more than one serving, be sure you drink only one at that time. If the store- bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. The SHRED BARs and SHRED POP popcorn are suggested for many of your snacks, as they are specifically made with all the nutritional guidelines in mind. However, you may have other snacks as long as they fall under the proper calorie count. There is plenty of diversity when it comes to snacks, so take advantage of it. But make sure you look at the sodium content: no more than 4. Be mindful of the serving size. For the purpose of this plan, 1 serving is equivalent to 1 cup, whether you eat store- bought soup or make it fresh. You may have 1 saltine cracker with your soup. Stay away from all those fancy coffee preparations- lattes, Frappuccinos, coffees that pile on the calories. A tablespoon of sugar and a little half- and- half or milk won't hurt, but don't go overboard. Keep your coffee clean. Please be aware of added ingredients. Make sure they are either packed in water or labeled . Make sure you check the sodium levels, as they can be quite high: try to keep the amount to 4. Just make sure it says . Note serving sizes: 1 beer = 1. Also, you can't have them all in one day, so there's no saving them up for a big hit during the weekend. Liquid calories are stealthy and count just as much as food calories! And they definitely cause weight gain! Regular soda is not recommended. If because of circumstances you're eating late and know you're going right to bed, then consume half the meal. You are allowed to add no more than . But make smart substitutions and be mindful of the portion sizes. A serving of vegetables is typically the size of an adult's fist. A serving size of hot cereal is 1 cup of cooked cereal. Choose from the following, though you may choose others: pear, apple, . Your choice must not exceed 2. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content! You may include a few olives, shredded carrots, and . Only 3 tablespoons of fat- free dressing, no bacon bits, no croutons. Try to choose a different beverage from the one you chose in meal 2. Try to choose a different beverage from the ones you chose in meals 2 and 3. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady- state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high- intensity interval training. Martin's Press, LLC. BONUS RECIPESButternut Squash and Apple Soup. Ingredients. 2 tablespoons unsalted butter 1 red onion or other sweet onion, peeled and chopped 1 large clove garlic, peeled and smashed 1/8 teaspoon ground nutmeg 1 cup cubed, peeled apple (Fuji or Gala) 2 pounds butternut squash, peeled and cubed 3 cups low- sodium chicken stock 1 teaspoon ground cumin . Sprinkle the nutmeg on the apples and add to the saucepan. Stir constantly for 2 minutes. Add the squash, stock, and cumin, and bring to a boil. Reduce heat and let simmer until the squash is tender. Transfer to a food processor or blender, add the evaporated milk, and pur. Return to saucepan and let simmer on very low heat for 5 minutes. Add salt and pepper to taste. Serves 8. Under 2. Calories. Total prep time: 2. Blueberry Swizzle. Ingredients. 2 cups fresh or frozen blueberries 6 ounces fat- free plain or vanilla yogurt . I'm working to craft good cheap eats that we can both enjoy. You can read more about this site here. Check out my cookbooks if you're needing some budget- friendly inspiration. Read about how to make healthy eating work for you here. This post does include affiliate links. If you make a purchase from one of these Amazon links, I am paid a small amount in advertising fees. Your price is not changed, but your purchase helps keep this site available to provide free content to you and all your friends. Thanks for your support. This is where I’m documenting my Whole 3. It Starts with Food. For the next 3. 0 days, I’ll be following a gluten- free, grain- free, dairy- free, sugar- free, soy- free, alcohol- free diet. It’s called a Whole 3. My husband warns that it may be flavor- free. Here’s hoping that Mr. Right is wrong in this instance. I’ll be posting my food log here in a haphazard way. Quick Help for your Whole 3. If you want to skip the whole daily diary thing, you can read my review of the program and conclusions here. Need Meal Plans? Other quick links that you might find helpful: Day 1 Friday. Breakfast: Fajita omelet with saut. Small black coffee. Lunch: Sauteed chicken nuggets, seasoned with Jamie’s Spice Mix (NYM Make- Ahead and Freeze Cookbook), steamed spaghetti squash, Easy Slowcooker Red Sauce, broccoli di cicco. Water with lemon and lime slices. Dinner: Large dinner salad with roasted beets, avocado, carrots, tomatoes, green onions, cashews, nicoise olives, and leftover chicken that I cooked at lunchtime. It was even better cold! Sparkling water with lemon and lime slices. Impressions: I’m glad that I researched this diet and did my shopping before starting. I also slowly started eliminating the things that I’m now avoiding. So, I wasn’t going to give my body a shock. I really didn’t eat all that different today than I normally do except that I would have added cheese to my omelet, snacked throughout the day, added cheese to my lunch and dinner salad, drank a glass of wine during dinner, and eaten a slice (or more) of pizza that I made for the fam. It’s love to make pizza that you’re not going to eat. It Starts with Food gives you a template for building your meals. It’s more than enough food! In fact, I was full before I ever finished a meal. I went ahead and finished (most of the time) since I knew I wasn’t going to snack in between meals. Boy, was it tempting to snack! I wasn’t hungry between meals, but I wanted to eat! A trip to Walmart was torture. It seems like there is candy at every corner. Which makes me wonder about our nation. I don’t typically like them, but I figure desperate times may call for desperate measures. I’ll hold out as long as possible.(SPOILER: I ended up loving Cherry Pie Larabars by the end of my Whole 3. My kids and husband love these Mamabars.)Now to figure out what to eat tomorrow. Lots of water throughout the morning. Lunch: Salad with leftover chicken from yesterday, tomatoes, carrots, green onions, avocado, and vinaigrette. Coconut milk latte after lunch. Dinner: I made roasted sweet potatoes as the starch in my taco salad, topped with seasoned taco beef, lettuce, tomatoes, guacamole. Another banana and cashew salad for “dessert”. Impressions: I awoke this morning with a pretty bad headache. That kind of surprised me. This is to be expected due to the “detox” nature of the program. But, I thought that I had slowed down enough on my cheese, bread, sugar eating to counteract it. I reread their timeline. Just call me Charlie Sheen. Hubby asked me if I was going to do this forever. It’s too soon to tell. I’ve found pleasure in plenty of new to me foods (like cashews and coconut chips) that I don’t feel deprived. I am always very full at mealtimes which I kind of like. I realize how mindlessly I eat, though. I had to remind myself not to nibble while I was making meals for the family. As a good chef should, I taste as I cook. That isn’t always good to do if I’m making a different meal for them than I am for myself. I’m looking forward to trying coffee with a little cocoa powder in addition to my cinnamon and coconut milk. I would love to break sugar’s hold on me, as good as it is. According to the timeline the coming week is going to get a little rough. Glad I’ve got freezer meals for my family and kids who can cook! Day 3: Sunday. Breakfast: Vegetable Eggs Scramble (broccoli, mushrooms, bell peppers, garlic, green onions), Fruit Salad (orange, kiwi, almonds). Lime Water. Lunch: Taco Salad, take 2 with spinach, carrots, broccoli, green onions, grape tomatoes, seasoned taco meat, guacamole, and vinaigrette. A handful of cashews and a handful of coconut chips, followed by a banana later. Dinner: Spinach Salad with grilled chicken, roast sweet potatoes and squash, green onions, shaved apple to remind me of cheese, toasted hazelnuts, red wine vinaigrette. Next time I’ll ditch the squash and use balsamic in the dressings. Impressions: I didn’t really have a headache today, just a dull roar every once in awhile. I didn’t drink as much water as I have other days. I tried adding dried mint to my lime mineral water for a very fake mojito. It floated on the top like leaves in a swimming pool. Need to spring for some fresh mint or go buy a plant. I’m trying to give my breakfasts some variety. I got a great deal on eggs, so I’m being creative with them. But, I need to incorporate other proteins besides eggs. Gonna start looking for ham without all the additives. I love cashews and coconut chips. I love the batch of bananas I bought. Nuf said. Today I was definitely craving sweet, but I’m trying not to overdo on the fruits. That’s why I had sweet potatoes. Ha! My hips hurt significantly this afternoon. Kind of discouraging. Day 4: Monday. Breakfast: Skillet Eggs, Monkey Salad. Black coffee. Lunch: Spinach salad with grilled chicken (I bulk grilled several days’ worth last night), avocado, tomato, hard cooked egg, and leftover squash and sweet potato. I tried balsamic vinaigrette this time, homemade, reusing the bottle. Lime water. Dinner: Date night at Chipotle – salad with carnitas, guacamole, and mild salsa. A spoonful of coconut butter when we got home for a little sweet. Impressions: As you can tell by now, my interests in vegetables lean toward salads and leafy greens. I calculated how many meals worth of greens I would have left before I needed to restock. Trader Joe’s has some good mixes for a great price, so I timed it to land on date night. We did double duty of Chipotle and Trader Joe’s. A friend has encouraged me not to let yesterday’s pain deter me. It hasn’t been thirty days and the idea is that it takes awhile to get the offender out of your system. I will say that I do feel a lot more alert than I have in quite some time. The house is cleaner and I feel a little more with- it. I’ve also done a lot more label reading lately. There are hidden sugars in everything. Bacon for heaven’s sake! I know that sweet bacon is a nice treat, but I had no idea how difficult it would be to find sugar- free bacon that was also nitrate/nitrite- free. US Wellness Meats has it, but I can’t afford that. So, I’m learning a lot about our food supply through all this. As if I needed to learn more! I feel like The Girl Who Knew Too Much. There are so many hidden things in the foods we eat. Hidden things that probably don’t always need to be there. I did splurge on some sugar free, nitrate/nitrite- free sliced meats, namely proscuitto and roast beef so that I can mix breakfasts up just a bit. I’m getting a little weary of eggs. Edited to add: I had a Larabar (Chocolate Coconut Chew) with decaf after date night. I can’t believe I’m saying it, but it was really good! I wish I had eaten it sooner in the evening. It was probably a little too close to bedtime, about an hour or so. I woke up groggy and couldn’t walk straight. Not sure if that was the blood sugar issue, just a part of the diet to be expected, or the fact that I dreamt I drank a few swigs of hard cider and had a vicarious drinking binge. But, I did love the Larabar. I’ll be getting that one again. Day 5: Tuesday. Breakfast: Proscuitto Egg Cup (without the cheddar), Roasted Sweet Potatoes, Monkey Salad. Coffee with coconut milk. Lunch: Chicken Salad Wraps (chicken salad had chicken, apple, almonds, green onions, homemade mayo, and shredded carrot, all wrapped in napa cabbage leaves. Water. Dinner: Meatballs with Pork, Beef, Mushrooms, and Onions, Spaghetti Squash, Red Sauce, Steamed Broccoli. I made a salad, but didn’t need it so I saved it for tomorrow. Impressions: Today was tasty, but it was a lot of work. I think that eventually (soon?) I will come up with some quick(er) meal ideas and get on the ball with advance prep. If I had only known about this plan when I did my freezer cooking a few weeks ago. My typical breakfast is very heavy on fruit, dairy, and grains. And I like my little food rituals, so that’s hard to get out of the mindset. This morning’s proscuitto egg cup was very tasty. I’d never had proscuitto, so I’d call that a win. Busting out, I am. I even tried my hand at homemade mayonnaise. I made a half- batch of this recipe, but used lemon juice instead of the vinegar. I imagine it will take awhile to get used to a different flavor than my beloved Best Foods. I’m kinda proud of myself for trying something new.(update: I ended up trying three or four different mayonnaise methods and combinations before I landed on this one.)So far it’s really fine. I don’t want to go bake Christmas cookies or anything. That would be hard, but I’m mindful that these alternatives to the regular stuff I eat are really good for me. I’m curious to see where this goes. Day 6: Wednesday. Breakfast: Snacky plate of roast beef, cashews, cucumbers, orange slices, pepper. Black coffee. Lunch: Skillet Eggs and Greens, avocado with vinaigrette. Water. Dinner: Baked sweet potato, salad with grilled chicken. Decaf coffee with coconut milk for “dessert”Impressions: This is really not that hard — if you plan ahead. Whole. 30 Meal Plan & Grocery List (4 Individualized Weeks)The Whole. It’s easy to consider the Whole. With the. This will help you determine which foods negatively impact your body and allow you to track the effects of certain foods. This blog post will help you prepare the right meal plan to help you along your journey. You also have access to the right grocery lists you need to make things as easy as possible. It’s no secret that the Whole. Knowing what meals to prepare is the key to success. We’ll provide you with several options in helping you prepare to your Whole. In addition to the 4 full Meal Plans in this post that include breakfast, lunch, and dinner for the full 3. Download the FREE 4- week Meal Plan Template. Download the FREE Grocery List Template. Printable PDF with all 4 weeks of meals and grocery lists is now available for download. Click the button below to download the 8- page printable. Download the FREE 4- Week Meal Plan & Grocery List (PDF)Whole. Meal Plan Week. This is a big and important step in your health, but it can also be overwhelming and difficult at first. These meal plans are complete with grocery lists and tips to help make the journey easy and delicious. You may notice that the following meal plans do not include any snacks. This is because, technically, snacking isn. If you do feel the need to eat something between meals, try to keep some cut- up veggies on hand so you. Cook all 3 ingredients in a hot skillet with a small bit of bacon grease until cooked through and hot. Cauli. Rice . Make a large batch ahead of time and then just reheat as needed. Bacon Balsamic Brussels Sprouts . Use a balsamic that is just vinegar, not sweetened with added sugars. Pork Scramble . Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals. Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes. Cook enough bacon at the beginning of the week to add to salads or eat with breakfast so you don’t have to cook it every day. Be sure to reserve the bacon grease to use a cooking fat throughout the week. Prepare a large batch of Cauli. Rice at the beginning of the week and store in the refrigerator until ready to use. Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need. Prepare lunches from leftovers the night before so you can just grab it and go the next day. Whole. 30 Grocery List (Week 1)Please note that this grocery list is for 2 adults and 3 children. We eat a lot of eggs, that is not a typo. If you will not be feeding a family of 5, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn. Add some extra produce to account for your own snacks. PRODUCE7 Apples. Small bag of Grapes. Bell Peppers (not green)1 Hot Pepper (your preference)8 Yellow Onions. Garlic. 7 Sweet Potatoes. Beets. 1 bunch Bananas. Mixed Salad Greens. Carrots. 3 Cucumbers. Brussels Sprouts. Eggplant. 2 Zucchinis. Plum Tomatoes. 2 Limes. Lemon. 2 heads Cauliflower. Broccoli. 1 head Iceberg Lettuce. Romaine Lettuce. 3 Avocados. Chives. 1 jar Sauerkraut (we prefer Bubbies)Salsa (no added sugar)Refrigerated. HERBS / SPICESSea Salt. Black Pepper. Ground Cinnamon. Ground Nutmeg. Ground Ginger. Dried Basil. Garlic Powder. Onion Powder. Smoked Paprika. Dried Parsley. Dried Mustard. Cayenne Pepper. Chili Powder. Cumin. Oregano. Red Pepper Flakes (optional)Mild Yellow Curry Powder. MEAT3 lb Bacon. 2 lb Chorizo Sausage. Ground Pork. 6- 7 lb Pork Shoulder. Ground Beef. 3 lb Chicken Tenders. Whole Chicken. 12 Chicken Thighs (boneless, skinless)1 pkg Aidell’s Chicken Apple Sausage. GROCERY3 cups Olive Oil or Avocado Oil. Coconut Oil. 3 cups Balsamic Vinegar (no added sugar)1 can Black Olives. Full- Fat Coconut Milk. Chicken Stock (no added sugar)2 (8 oz) cans Tomato Sauce. Tomato Paste. 1 (2. Diced Tomatoes. Arrowroot Starch. Pecans. Almonds. Sunflower Seeds, shelled. Flax Seeds. Unsweetened Shredded Coconut. Artichoke Hearts (in water only, no flavors)You! Typically, the first week is always the most difficult, so getting over that hurdle is quite the accomplishment. The detox/carb flu stage can be rough, depending on how your diet was prior to starting the Whole. Also, as you. Make enough dinner the night before so you can just eat leftovers for lunch and not have to worry about planning and preparing an extra 7 meals each week. This will take a huge load off your shoulders and make the Whole. Skip to Week 2 Meal Planning Tips. Skip to Week 2 Grocery List. Meal Plan Notes: 1. Simple Green Beans . Serve hot. Whole. Meal Planning Prep Tips (Week 2): Wash and cut all produce at the beginning of the week. Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them. Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For soup and chili ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting. Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals. Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes. Prepare bacon in advance and save your grease. Not only should you always be doing this, but you. This is crucial to the recipe and will also save you time in the morning. Prepare Jalape. We eat a lot of eggs, that is not a typo. If you will not be feeding a family of 5, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn. Add some extra produce to account for your own snacks. PRODUCE8 Bell Peppers. Yellow Onions. 2 Shallots. Sweet Potatoes. 4 lb White Potatoes. Bananas. 7 Jalape! Are things getting any easier for you? You should be past the hard part and be well on your way to change and healing your body. If not, you will soon, I promise. If you find that you eat more than you planned at dinner, and don. Something simple and you can. Cook all 3 ingredients in a hot skillet with a small bit of bacon grease until cooked through and hot. Meal Planning Prep Tips (Week 3): Wash and cut all produce at the beginning of the week. Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them. Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For Chicken Noodle Soup, Beef Stew, and Taco Salad ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting the night of. Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals. Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes. ALWAYS save your bacon grease. It’s a great cooking fat and is needed for the Easy Peasy Chicken Thighs. Prepare the Eggs In A Nest, Egg Muffins, and Mini Sweet Potato Souffles in advance. All will store well in the fridge and reheat in the microwave just fine. Or they taste just as good cold or at room temp, whatever your preference. Make a couple extra hard- boiled eggs so you can have some for the Chicken Bacon Salad. Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need. Prepare lunches from leftovers the night before so you can just grab it and go the next day. Grocery List (Week 3)Please note that this grocery list is for 2 adults and 3 children. We eat a lot of eggs, that is not a typo. If you will not be feeding a family of 5, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn. Add some extra produce to account for your own snacks. PRODUCE6 Bell Peppers. Hot Pepper. 8 Yellow Onions. Apples. 10 Sweet Potatoes. Banana. 1 Lemon. 2 Limes. Garlic. 3- 4 Avocados. Mixed Salad Greens. Romaine Lettuce. Iceberg Lettuce. Tomatoes. 6- 7 large Zucchini. Carrots. 2- 3 Cucumbers. Skinny Asparagus. Cauliflower. 2 small heads Broccoli. Brussels Sprouts. Beets. Grapes. Celery. Chives (freeze dried is fine)Sauerkraut. Salsa (no added sugar)MEAT7 lb Grass- Fed Beef. Beef Stew Meat. 2 lb Chorizo. Ground Pork. 3. 5 lb Uncured Bacon. Aidells Chicken Apple Sausage. Whole Chicken (or chicken pieces)1. Chicken Thighs (bonesless, skinless)HERBS / SPICESSea Salt. Ground Black Pepper. Ground Cinnamon. Ground Nutmeg. Vanilla Bean. Ground Mustard. Garlic Powder. Onion Powder. Italian Seasoning. Smoked Paprika. Parsley. Basil. Cayenne Pepper. Chipotle Powder. Red Pepper Flakes. Chili Powder. Cumin. Oregano. Baking Powder. Baking Soda. DAIRYFROZEN1 small bag Frozen Strawberries. GROCERYAt least 3 cups Olive Oil. Coconut Oil. Pecans. Blanched Slivered Almonds. Sunflower Seed Kernels (raw)Flax Seeds. Unsweetened Shredded Coconut. Balsamic Vinegar. Full- Fat Coconut Milk. Black Olives. 2 (8 oz) can Tomato Sauce. Tomato Paste. 1 (2. Diced Tomatoes. 24 oz Beef Broth (no added sugar)1 small can/carton Chicken or Vegetable broth (no added sugar)1. Artichoke Hearts (in water)1 small jar Dill Pickles (no sugar added)Arrowroot, Tapioca, or Potato Starch. Nutritional Yeast. Fruit- Juice Sweetened Dried Cranberries (can leave out if you can! Week 3 is over and now there are only 8 days left. At the end, on Day 3. The problem with that mentality is that . Personally, I would love to get some new clothes, food props, or go out on a (kidless) date with my husband. You get the idea, something that appeals to you but that isn.
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