Weight loss grocery list

A 7 day healthy meal plan with delicious, clean-eating breakfast, lunch and dinner options for the whole week. Download the printable PDF for the full plan, shopping list, meal prep tips and snack ideas!

Last year around this time I posted a 5-day clean eating meal plan that everyone LOVED. I heard back from so many of you saying that you used the plan to jump back into healthy eating for the new year and that you enjoyed the recipes. This sort of feedback gets me super excited so this year I’m offering another healthy meal plan, only it’s even better than last year because I’m giving you a full week’s worth of meal ideas, a shopping list, meal prep tips and snack ideas. Woot!

What is the 7 Day Meal Plan?

The 7 day healthy meal plan focuses on whole foods and each meal has a balance of lean protein, healthy carbs and fat. All of the recipes are gluten-free and many are vegetarian, although there are a few recipes with meat. They’re all easy to make, absolutely delicious and most can be made in advance. Each recipe typically makes 2-4 servings so you’ll likely have leftovers and won’t have to spend your entire week in the kitchen.

I’ve designed the meal plan for Monday-Sunday, but it’s helpful to hit up the grocery store and do some prep work the Sunday before so you’re prepared. You’ll see all the meal prepping tips in the downloadable PDF.

The meal plan is listed below with links to all of the recipes, but I also have a beautifully designed printable PDF copy for download. Simply submit your email address below and I’ll email you the printable meal plan and shopping list!

How to Use This Meal Plan

Start by taking inventory of your week. When do you have super busy days? When do you have plans at night? Be realistic about when you’ll have time to make dinner and when you won’t. Print off the grocery shopping list and head to the grocery store once to get everything you need. I’ve laid out what you need to prep Sunday night and what you’ll want to prep Wednesday night. I like breaking up my meal prep into two days so you can just spend a couple hours in the kitchen each day.

Want More?

Lucky you, I’ve created a 6-week meal plan that follows the same format as this 7-day meal plan. I give you SIX weeks of meal plans, recipes, grocery shopping lists and prep guides. For a limited time, it is available in print or digital versions.


Fill out your email address to get your free printable PDF copy of the 7 Day Clean Eating Meal Plan and Shopping List!

Fill out your email address to get your free printable PDF copy of the 7 Day Clean Eating Meal Plan and Shopping List!

If you try the meal plan, I’d love to hear what you think. Leave me a comment on this post or share via social media. Just don’t forget to tag me (@eatingbirdfood) so I find it.

7-Day Budget Meal Plan & Shopping List

When you’re trying to stick to a budget, meal planning and cooking at home can help you save some serious cash. In this 7-day plan, recipes use cheap and easy-to-find ingredients to create delicious dinners for less than $3 per serving. With Americans spending, on average, $7,023 (or 12.5 percent of income) to feed a family of four annually, making more budget-friendly meals is key to cutting down on total food costs. Combine this healthy meal plan with cheap breakfast and lunch recipes to save even more during the week. Just consider us your own personal weekly meal planner!

Get the Printable Shopping List Here

Don’t Miss: Cheap Healthy Meals for a Week for $3 or Less & Healthy Family Meal Plan on a Budget


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Tomato Bun Tuna Melt

$1.82 per serving

Budget Tip: Budget-friendly canned fish, like tuna and wild salmon, are cheap and convenient options for fast and healthy dinners. At a fraction of the price of fresh or frozen fish, you’ll get the same health benefits from canned options (think healthy omega-3 fats and protein). You can still plan to check out the fish counter when you do your grocery shopping to see what fresh seafood options are on sale. Frozen fish may be the better option as it’s often less expensive, and you can defrost it when you’re ready to use it so you know it’s fresh.


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Vegetarian Spaghetti Squash Lasagna

$2.91 per serving

Budget Tip: Going meatless a few times a week is good for your health, good for your wallet and good for the environment. This vegetarian spaghetti squash lasagna, with 18 grams of satisfying protein and 7 grams of filling fiber, is a great budget recipe you’ll turn to time and time again.


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Easy Chicken Fried Rice

$1.53 per serving

Budget Tip: Fried rice with plenty of vegetables and a little meat is an obvious choice when you want to make a quick and healthy dinner that’s easy on your wallet. If you have a little extra onion or half a leftover zucchini you want to use up, all the better: just throw in whatever veggie odds and ends you have in your fridge. Being versatile and using what you have on hand helps you save money and minimize food waste.


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Roasted Buffalo Chickpea Wraps

$1.53 per serving

Budget Tip: Canned beans are an affordable, healthy and convenient ingredient and add satisfying protein and fiber to your meals. Here, canned chickpeas replace the more-expensive chicken but still deliver satisfying Buffalo flavor. Stock up when beans go on sale and use in wraps, salads, soups, stews and more for a healthy and cheap plant protein.


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Bean & Veggie Taco Bowl

$2.56 per serving

Budget Tip: Canned black beans, precooked rice and whatever veggies you have on hand is all it takes to whip up this fast and flavorful bean and veggie taco bowl. Use pantry staples to whip up this low-cost meal and skip an extra trip to the grocery store.


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Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

$1.98 per serving

Budget Tip: Chicken often goes on sale, so when it does, stock up and keep it in your freezer. This one-pot pasta uses less-expensive and flavorful chicken thighs combined with veggies, dried herbs and cheese for a delicious and creamy one-dish dinner.


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Slow-Cooker Beef Stew

$2.46 per serving

Budget Tip: Tougher cuts of meat (like the beef chuck used in this easy beef stew recipe) are affordable options that simply need more cooking time to become tender and juicy, making them perfect for the slow cooker.

Watch: How to Make Easy Chicken Fried Rice

A Week of 5-Ingredient Dinners for Under $50

Cheap Healthy Lunch Ideas for Work

Quick Weeknight Dinners for $3 or Less

Healthy Meal Planning Recipes

11 Best Meal Planning Apps & Websites to Save You Time, Money & Effort

Last Updated on January 21, 2020

There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.


Meal planning is all the rage these days. Whether you subscribe to one of the best meal kit delivery services like Blue Apron or you are just trying to plan out meals and shopping trips for the week; it’s safe to assume you’re game for anything that will make your life just a wee bit easier.

Wait! Don’t apps and websites typically make your life easier? I mean, they must – given our phones and tablets are riddled with them.

So, what if someone were to list their favorite meal planning apps and websites, so all you had to do was give them a whirl?

Lucky for you, I’ve done that here.

Just know that these are my personal picks for some of the best meal planning websites. Something about each of them spoke to me and my situation.

“Krause! Party of 6!”…

Yeah, that’s me.

So… it’s safe to say I’ve looked into a lot of meal planning sites.


  • One – to save money.
  • Two- to save time.
  • Three – to stop ordering out or cooking frozen foods so dang much!

But, and there’s always a but, simplicity is a must, and a budget is just as important as diversity.

I’m a mom trying to eat (somewhat) healthy, and I also have young kids who can eat whatever they want. I have a husband who thinks he looks good for his age (and he does!) Beer and hoagies don’t affect him.

Clue me into that superpower!

So, what I need is a meal plan that ticks all of these boxes. Yours may be different. Each family is unique and has their own set of guidelines and necessities, what they consider to be natural foods, so that is why I’ve included something for everyone in my meal planning app review.

Presenting…The 11 best meal planning apps and websites.

​​Side note: If you are looking for additional motivation to exercise and lose weight, try this app that will pay you for your weight loss efforts (up to $10,000).

Save time and money with these 11 meal planning apps:

If you’d like to jump ahead to a specific app, then here’s a quick look at all the meal planning apps featured on this page:

​1. eMeals

Free to try for 14 days, monthly fee after that

eMeals offers a choice of 15 different food styles, including:

eMeals is a subscription meal planning service. However, unlike other services such as Blue Apron, Plated, or Hello Fresh, no food is actually being delivered. Only the recipes are.

Groceries can be delivered via eMeals partnerships with Amazon Fresh and local grocers, but it is not required. It also may not be available in your area. In some instances, curbside pickup may be available in your area as well.

  • Clean eating
  • Quick and healthy
  • Paleo
  • Budget-friendly
  • Kid-friendly
  • Slow cooker
  • Vegan
  • Vegetarian
  • Gluten-free
  • Diabetic

These are just naming a few of what they currently offer. There are also options for families of all sizes. A weekly plan features 7 new meal ideas and allows for unlimited switching between food styles. A smart shopping list is generated and auto-populates as you select your weekly meals.

eMeal plan costs after the free trial are as follows:

The app is available via Google Play and iTunes, but only for subscribers.

Finally, if you’d like to learn more about this app, then I recommend checking out our detailed review of eMeals.

2. Cozi Recipe Box & Dinner Planner


So, if you are familiar with the Cozi Family Organizer, this is a nice little add on feature. If you haven’t tried it, I highly suggest giving it a whirl.

The Cozi Recipe Box & Dinner Planner is available online and as an app. Both offer an import feature that allows you to surf the web for recipes and connect them directly to your profile.

You also have the ability to create shopping lists from your recipes, as well as add them to your weekly calendar – perfect for meal planning!

Specific to the app is a Cooking Mode feature, allowing your screen to remain lit so there are no interruptions (well, except for maybe your kids) when you’re making dinner. It also helps eliminate the greasy fingers on the phone when you are trying to get back to the recipe.

Also, Cozi allows you to link to multiple devices for extra convenience.

Finally, we also have a detailed review of Cozi if you’d like to learn more about this app

​3. $5 Meal Plans

Free recipes, meal planning service additional after free trial, so $5 dinners is a bit of a mashup.

There are a few neat things going on here. For starters, you can choose to simply view the recipes and then print them out and go shopping. It is as easy as that. Kicking it old school.

Another option is to sign up for the $5 meal plan, and this is where it gets interesting. For just $5 per month, the company will send you a delicious meal plan, where every meal costs about $2 per person – and in most cases less.

The meal plan includes recipes and well-organized grocery lists, and there are also free coupons available. Five dollar meal plans currently offers Classic and Gluten-Free meal plan options.

In addition to the standard weekly meal plans, they offer 6-week specialty meal plans at a significant discount to the regular price. Six-week specialty plans follow a theme, and the plans are sent to you all at once, rather than over the course of six weeks.

Currently, 4 specialty plans are being offered:

  • 30-Minute Meals
  • Slow Cooker Meals
  • Paleo Meals
  • Vegetarian Meals

*Keep in mind that this is an online service only.

Finally, we have a detailed review of the $5 meal plan if you’d like to learn more about this service.

​4. Mealime


Mealime is a truly personalized meal planning companion. It allows you to identify which types of recipes you are interested in, including:

  • Classic (no holds barred)
  • Flexitarian (easy on the meat)
  • Pescetarian (vegetarian and seafood)
  • Vegetarian
  • Plant-based meal/Vegan (Also here are a few vegan protein powders that we suggest.)
  • Gluten-Free
  • Low Carb
  • Paleo (And if you want to substitute this diet with protein, then here are the five best-tasting protein powders.)
  • Keto (ultra-low carb)
  • Soy-free

You can also note any allergies, such as peanut and dairy, so those recipes are excluded, as well as tell the app which foods you don’t like.

Finally, you can pick your serving size (2 or 4), and then the number of meals you’d like to make for the week (2, 4, 5 or 6) on your plan.

Once you’ve been given your meal plans, the grocery lists are automatically generated to make shopping a snap. Imagine getting your weekly shopping done in one hour or less! And, bonus, most meals are made in under 30 minutes!

It is easy to use with its user-friendly and customizable meal plans; however, one of its biggest drawbacks is that you are limited to the recipes that are available on the app. You cannot import your own recipes. Also, you cannot save any previously used meal plans or customize calorie preferences unless you upgrade to the pro version.

Mealime is available on Google Play and iTunes.

​5. Yumm​​​​ly


Touted as having one of the most extensive recipe collections, Yummly prides itself on providing you with delicious recipes that match your dietary restrictions and food preferences.

It offers everything from appetizers to smoothies and everything else from main courses to desserts. They have a sort feature that makes it easy to filter through whatever you have a hankering for that day.

Most unique, however, is Yummly’s relationship with Instacart. Instacart is a same-day grocery delivery service that partners with local stores.

So, when you put your zip code into Yummly’s database, the ingredients in the recipes you choose are automatically generated into a grocery list that is sorted by aisle for the store of your choosing. This speeds things up, should you choose not to have the items delivered.


There is also a coupon link that will pull up offers specific to the grocery store you’ve selected. It will then apply those savings directly to the order.

Pretty amazing, right?

Yummly also uses an algorithm to generate recipes based on your likes and dislikes, with the simple tap of a “yum” button. If you’re diet-conscious, the nutritional information for all of the recipes is included (calories, carbs, fat, and cholesterol).

If you’re using an app like My Fitness Pal, iTrackBites or Weight Watchers, this is a primo feature! Yummly is both an app and a website so you can browse and save recipes that are specifically tailored to your own personal tastes and preferences.

It even provides you with the opportunity to filter your recipes based on skill level and those that have videos, so it is perfect for those novice home cooks looking to learn and refine their skills in the kitchen.

One of the biggest drawbacks to Yummly is that there is no calendar-style meal plan. However, this may not be an issue for you if this isn’t a feature you are looking to have with your meal planning app.

The Yummly meal planning app is available on Google Play and iTunes.

And if you get stuck with what recipes to add to Yummly, then feel free to check out these articles we’ve put together:

  • 35 Healthy Chicken Recipes
  • 36 Great Quinoa Salad Recipes
  • 34 Crockpot Freezer Meals
  • 53 Healthy Breakfast Smoothie Recipes
  • 63 High Protein Breakfast Ideas
  • 56 Healthy Snack Ideas
  • 61 Great Breakfast Ideas

6. Allrecipes Dinner Spinner


This unique meal planning app brings social media into the kitchen with its collection of over 50,000 recipes created by home chefs. You can even follow your favorites for inspiration!

Your feed is personalized – growing smarter with every recipe you save and make, and which cooks you follow. You can rate dishes as well. And, as with similar planning apps, you can search by keyword and cuisine – even dietary restrictions.

But for me, the standout feature with this app is the one that allows you to enter your zip code to find “on sale” items at local stores that are relevant to your recipe and makes meal planning easy.

Now that’s nifty!

The Allrecipes meal planning app is available for download on Google Play, iTunes, Kindle, and Windows Phone.

Note: This is not an “ad free” app, and there are currently no upgrades available to make it so.

​7. Pepper Plate


Pepper Plate allows you to login using your Facebook account, and even share recipes that way, not to mention Twitter and email as well.

Like its competitors, Pepper Plate allows you to import and sort recipes, as well as automatically generate grocery lists. However, a COOK NOW feature is where Pepper Plate stands out. This tool allows the use of multiple timers (on your smartphone or tablet) for all of the recipes on your menu. So, there is no need to worry about overcooking the pasta while sautéing the chicken.

Pepper Plate is available for download on Google Play, iTunes, Amazon App Store, Windows Store, and Nook.

​8. Meal Planner Pro


Save Time. Save Money. Eat Healthy.

That is the Meal Planner Pro tagline.

It encourages healthy eating and incorporates that into your weekly meal planning routine by first allowing you to set up profiles for every member of the family.

Furthermore, their database includes more than just dinner ideas. Their menu also includes healthy breakfast and lunch recipes as well. And that’s something you don’t get with most meal kit delivery services.

The ProScore System is the app’s equivalent to having your own nutritionist. ProScore highlights the good and bad nutritional values of each item and then assigns it a score of 1-100.

The site also offers personalized meal planning and support for things such as:

  • Diabetes (all types)
  • Lactose intolerance
  • Weight management and weight loss
  • Anemia
  • High Blood Pressure
  • High Cholesterol
  • Digestive Health
  • Gluten Intolerance

You can save your favorite recipes and put them directly onto your calendar for the week… even months!

This makes meal planning a snap! And when you’re creating your grocery list, you’ll be given images and nutrition information for all ingredients… even the warning labels, so you will know if it contains something you or a loved one can’t have.

​9. Plan to Eat

Free to try for 30 days, $4.95/month or $39/year after that

Perhaps the most basic app at first glance, Plan to Eat has a few surprises for health-conscious meal planners.

First and foremost, by simply bookmarking the Plan to Eat webpage, you are able to scour the likes of Pinterest or Delish and simply click the recipes you like to automatically add them to your meal plan.

Additionally, the user interface is extremely intuitive, making it a cinch to drag and drop items to populate your meal planner for the week. This is also super helpful if one person is trying to eat gluten-free, while also planning regular meals for kids at the same time.

Speaking of kids – if you bookmark the site on their personal devices as well, they are able to log in and see what’s planned for dinner. Older kids may even be able to get the meal started with the recipe right in front of them.

Do I hear allowance money?

You can also add notes to the planner if leftovers are on the agenda, which cuts back on doubling the ingredients in the shopping list.

The Staples List is a great place to add common, and often forgotten, items to your shopping list. Just click to add the staple to your weekly shopping list, without having to re-enter it time and again.

Got questions? No worries. Plan to Eat has top-notch customer service agents willing and eager to help.

This app is ideal for people who already have a pretty decently sized recipe collection or even for those who love to look around on the internet for new recipes. This is because it does not come with a preset recipe database.

The Plan to Eat app is available online, as well as via Google Play and iTunes.

10. Big Oven

Free, pro membership available for $1.99 per month, or $19.99 per year

Yes, this meal planning app offers more than 350,000 recipes to inspire you! And, yes, it offers a snapshot feature where you can take pics of family recipes, and Big Oven will upload them into your recipe collection for you.

You can comment on recipes and receive notification of feedback, and then create a grocery list that can be shared by other members of the family. These are all awesome features, but cooking with leftovers and controlling your portions is this app’s bread and butter, so to speak.

With Big Oven, simply choose up to 3 leftovers/ingredients and the app will tell you what you can create! For instance:

  1. London broil
  2. Tomatoes
  3. Mushrooms

I typed these in, and Big Oven suggested:

  1. Chili
  2. Slow Cooker Ropa Vieja
  3. Irish stew

There were other suggestions, but these three recipes utilized all three ingredients I typed in. Other recipes were just using one or two of the ingredients as a springboard to something else.

Either way, pretty cool.

Pretty cool.

11. Dealstomeals.com

2 weeks free, $4.95 per month after

Deals to Meals claims to be a one of a kind service! Touting itself as the only meal planning service online that bases its weekly meal plans around the best grocery deals in your area.

Basically, all of your meals will be planned around sale items, which will save you hundreds of dollars each month. The weekly meal planner provides you with one week’s worth of:

  • Main dishes
  • Side dishes
  • Desserts
  • Food storage recipes

The food storage specific recipes are perfect for those nights when you are short on time!

Meal planning doesn’t get much simpler. As for the shopping, you can elect to create your own grocery list… or have one generated for you.

Separate from the meal planning service, Deals to Meals offers an option to save up to 70% on groceries without using coupons.

Every week, you will be given a comparison breakdown of the major grocery stores’ deals to Costco, Sam’s Club, and Walmart. Then, Deals to Meals will tell you where the best deals are in your area to save you the most money; promising savings upwards of $100’s a month, all for just over $1 a week.

In fact, the company guarantees you save more than your membership rate, or they will refund you. Refund sounds like no-risk, and I like the sound of that!

WARNING: If you live outside the USA – this is not the app for you.

And now to sum it up…

Meal planning sites and apps are pretty much all over the place these days. And, quite honestly, they all offer many of the same features.

But if you want to build better healthy habits for your and your family, then it’s really a bit of trial and error when it comes to finding the one that best suits you.

I’ve tried my best to wrangle up some of the better ones…

Regardless of which you choose, you should be on the lookout for these things:

  1. Free, or free trial
  2. Menu/recipe variety
  3. Automatically generated grocery list
  4. Calendar sync
  5. Available as an app

Most of the ones I suggested are free, so I implore you to check them all out if your data plan allows. Not to mention, many are accessible on the web. So, there is really no excuse.

Meal planning works! You’ve just got to commit to it. And if you haven’t got the time or desire, let these sites and apps do it for you! Especially when so many of them are FREE!

​ Finally, if you are looking for an additional motivation to exercise and lose weight, try this app that will pay you for your weight loss efforts (up to $10,000).

Nicole Krause has been writing both personally and professionally for over 20 years. She holds a dual B.A. in English and Film Studies. Her work has appeared in some of the country’s top publications, major news outlets, online publications and blogs. As a happily married (and extremely busy) mother of four… her articles primarily focus on parenting, marriage, family, finance, organization and product reviews.


Brett Hoebel’s 30-Day Flat Belly Plan makes things easy with a shopping list and sample meal plans. Get started today for your dream abs in only 1 month!

From This Episode:

Flat Belly in 30 Days!

Shopping List

By eating these foods, you’ll avoid the simple sugars and processed foods that lead to belly fat.


  1. Chicken
  2. Turkey
  3. Eggs

Note: Substitute one of these with other forms of protein like seafood, red meat, pork etc.

Complex Carbs

  1. Sweet Potato
  2. Brown Rice Cakes
  3. Oatmeal
  4. Leafy Greens (broccoli, spinach, asparagus, lettuce, kale, chard etc.)

Simple Carbs

  1. Apples
  2. Berries


  1. Raw Nuts & Nut Butter (almonds, cashews, walnuts, almond butter, peanut butter)

Bonus Food: Beans. Legumes are a great source of protein, carbs, good fats and fiber.

Anti-Bloat Smoothie

Start your day off with this anti-bloat smoothie. It’s high in fiber, which prevents constipation. Additionally, it contains natural digestive enzymes that help to breakdown hard-to-digest foods that can cause bloating.


3/4 cup papaya

3/4 cup pineapple

1/2 pear, sliced

1 tsp ginger, fresh

1 tbsp flaxseed, ground

2 mint leaves (garnish)

1 cup water

1/2 cup ice


Blend all ingredients. Drink with probiotic straws to maximize the benefits of a healthy diet and support normal absorption and assimilation of nutrients in the gut.

Meal Plan #1

Upon Rising: Water and Fresh Lemon Juice

8 oz room temperature water

1/2 fresh lemon squeezed

Breakfast: Oatmeal With Fruit and Nuts

1/2 cup multigrain oatmeal

8 walnuts

8 berries

Tip: Add cinnamon to the oatmeal to sweeten it or add almond butter for protein and healthy fats.

Snack: Rice Cake PB&J

1 brown rice cake

1 tbsp raw almond butter

Tip: Use plain, unsalted rice cakes and add crushed berries on top to make an open-faced PB&J.

Lunch: Grilled Chicken Salad and Sweet Potato

4 oz lean chicken grilled, add condiments and spices for flavoring like garlic and red pepper

2 cups of raw salad and veggies, add low-sodium, low-sugar dressing and add raw nuts and berries to salad for extra protein and flavoring

1 small sweet potato, add low sugar substitute, like cinnamon to add a “candy” flavor

Snack: Apple With Almond Butter

1 small apple

8 raw almonds or 1 tbsp raw almond butter

Tip: Bake the apple to make more like a dessert.

Dinner: Turkey Meat Balls With Veggies

4 oz lean turkey, rolled into small meat balls and broiled

1 cup of steamed green veggies

Tip: Add condiments and spices to flavor meat like garlic, red pepper or Tabasco, and steam or blanch veggies with fresh lemon, ginger, garlic and other herbs to add flavor

Bedtime Supplements

Tonalin CLA (1,000 mg)

L-Glutamine (5-10 g)

Meal Plan #2

Upon Rising: Water and Fresh Lemon Juice

8 oz room temperature water

1/2 fresh lemon squeezed

Breakfast: Egg White Omelet and Sweet Potato Hash

4 egg whites




Salsa (tomato, onion, cilantro, sea salt)

1/2 small sweet potato, cut into squares or grated

1 onion, diced

Tip: Add 2 oz chicken or turkey for flavor and lightly coat pan with extra virgin olive oil using a paper towel.

Snack: Kale Chips

2 cups fresh kale, bake in preheated oven until crisp

Tip: Flavor kale with low sugar, low-salt substitutes like cinnamon, vanilla, raw cacao chocolate, curry, garlic powder or garlic salt.

Lunch: Lettuce Wrap Turkey Burger & Quinoa Salad

4-6 oz lean ground turkey

Onion and garlic, mixed into burger to taste

Tomato slices

Mushroom garnish

Large lettuce wrap, instead of bun

1/4 cup cooked quinoa

Mesclun salad greens

Onion and parsley garnish

Tip: Flavor meat with herbs and spices, mix an egg into the burger to moisten, and use low-sugar, low-salt dressing like extra virgin olive oil, lemon juice and apple rice vinegar for the salad.

Snack: Hummus With Raw Veggies

1/2 cup cooked garbanzo beans

1 tsp tahini paste

1/4 tsp sea salt

1 tsp extra virgin olive oil

Raw broccoli, cauliflower, asparagus, carrot, cucumber, tomato, pepper

Tip: Flavor hummus with different things like garlic, hot sauce, curry and cilantro.

Dinner: Fish and Chips

4-6 oz white fish (flounder, cod, halibut etc.)

Tip: broil the fish in fresh cut garlic, lemon slices and spices like rosemary to add flavor

1/2 sweet potato, thinly sliced

Tip: Flavor chips with spices like sea salt or garlic powder.

Bedtime Supplements

Tonalin CLA (1,000 mg)

L-Glutamine (5-10 g)


No health plan is complete without exercise. Do this workout three times a week for maximum results.

Dr. Oz’s 3-Step Flat Belly Plan, Pt 1 (5:45)

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Dr. Oz teamed up with Flat Belly Diet author Liz Vaccariello, nutritional biochemist Dr. Shaw Talbott and 8 Minute Abs creator Jaime Brenkus to come up with this plan designed to tackle your belly fat without making you feel hungry.

Dr. Oz’s Flat Belly Plan

The Dr. Oz Flat Belly Plan was designed to flatten your belly with four key steps:

1. Shrink Fat Cells

A recent study found that those who ate three yogurts a day while dieting lost 81% more belly fat than people who didn’t eat yogurt. All study participants were directed to eat 500 calories less per day. As part of the Flat Belly Plan, you should eat about 6 ounces of low-fat Greek yogurt before every meal. Why? It’s thought that calcium can help stop fat from entering your cells, improve your body’s ability to break down fat and help your body carry out fat through your bowel movements.

2. Shed Excess Pounds With MUFAs

MUFAs, or monounsaturated fatty acids, are the cornerstone of the Flat Belly Plan. These are plant-based fats, so the easiest way to remember them is to look for healthy fats that aren’t from animal sources, such as avocados, nuts, seeds, oils and olives. A study done through the American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat.

As part of the Flat Belly Plan, you need to eat three MUFA meals a day.

The foundation of any MUFA meal has:

  • 3 ounces lean protein
  • 1 complex carb
  • Unlimited vegetables
  • 1 MUFA
  • Each meal should be 350 calories (or fewer)

Click here to print the MUFA Meals One-Sheet.

3. Reduce Inflammation
The next part of the plan aims to reduce inflammation. Belly fat has been linked to inflammation and elevated cortisol (the stress hormone). Belly fat is even thought to be “toxic” to your system as it releases chemicals into your body that wreak havoc on your appetite and the way your body metabolizes food. That’s why anti-inflammatory foods are thought to be effective in fighting belly fat and breaking the vicious cycle.

As part of the Flat Belly Plan, have an anti-inflammatory snack in the afternoon. Snacks should be rich in flavonoids, which are powerful antioxidants that help curb inflammation. They’re the natural compounds that give berries and other fruits their vibrant color. Try a sliced yellow bell pepper with hummus or a bowl of mixed berries drizzled with dark chocolate.

4. Beat Bloat
Drink ginger iced tea with mint and lemon to reduce bloat! Ginger naturally aids digestion, mint helps to reduce gas, and lemon juice is rich in antioxidants. Follow the recipe below and sip on this Flat Belly Tea all day long:


3 bags of ginger tea

1 cup fresh mint, chopped

Juice of 1 lemon

2 cups of water

2 cups of ice


In a large pitcher (about 24 ounces), steep the ginger bags and chopped mint for 5-10 minutes. Strain mixture to remove bags and leaves. Add lemon juice. Stir and serve. Store in refrigerator, serve chilled and sip.

For a week’s worth of MUFA meals, click to the next page!

Click here to print the MUFA Meals One-Sheet.

Adapted from Flat Belly Diet by Liz Vaccariello with Cynthia Sass. Copyright (c) 2008 by Liz Vaccariello with Cynthia Sass. By permission of Rodale, Inc.

Controlling stress is also an important part of dieting and rebooting your body. Taming your stress results in reduced levels of cortisol, which has been linked to belly fat. Prevent your nerves from fraying with these tips and your body and your belly will thank you for it.

Mornings: Relora
Start the day off right. High cortisol levels in the morning makes breakfast more likely to be stored as belly fat and result in cravings for junk food throughout the day. Studies have shown that relora, a blend of two herbs called magnolo and phellodendron, can help reduce cortisol. It’s also calming, not drowsy, making it perfect for mornings.

Afternoons: Aromatherapy Inhaler
Sometimes you need a stress-reducing shortcut. You can trick your body into relaxing with an aromatherapy inhaler, which you can use the second you feel stressed. The brain quickly processes smells, which hit the amygdala, the area of your brain responsible for anxiety. Scents like eucalyptus, lavender and bergamot can help shut down stress.

Evenings: Tart Cherry Juice

A natural source of melatonin, which helps lower cortisol, tart cherry juice can help you achieve a good night’s sleep. Getting only 6 hours of sleep versus the recommended 8 hours means that you can have up to 50% more cortisol exposure – and that can lead to more sweet-tooth cravings and belly fat. Elevated cortisol also keeps you restless and alert when you don’t need to be, making it hard to fall asleep. Drink an 8-ounce glass in the morning and 2 hours before bed for sweet dreams. To get the full benefit, drink this juice at a scheduled time every day.

Human Body Engineer

Sweet potatoes, 12-27-08 (Photo credit: polkadotpup)

Dr. Oz is promoting a thirty-day flat belly diet. “In only 30 days, you can have the flat belly you’ve always dreamed of! That’s the promise made by Brett Hoebel, a weight-loss guru who’s designed a miracle formula for flat abs.”

Doesn’t it sound like every infomercial you’ve ever heard? With before and after photos of ex-models who’ve gained a few pounds and worked them off in thirty days? So now it works for everyone! You, yes you mr. oxygen dependent emphysema patient, can get a flat belly in thirty days! And you, lady who now weighs a thousand pounds because she’s trying to win some personal record, drop all that weight in thirty days! Not gonna happen.

So let’s change it to “healthy people being slightly healthier in thirty days.” Less catchy, but attainable.

Next we have the shopping list, which looks like the shopping list for every New York model. If you eat only these foods, you will definitely be dropping weight.

Shopping List


  1. Chicken
  2. Turkey
  3. Eggs

Complex Carbs

  1. Sweet Potato
  2. Brown Rice Cakes
  3. Oatmeal
  4. Leafy Greens (broccoli, spinach, asparagus, lettuce, kale, chard etc.)

Simple Carbs

  1. Apples
  2. Berries


  1. Raw Nuts & Nut Butter (almonds, cashews, walnuts, almond butter, peanut butter)

Bonus Food: Beans. Legumes are a great source of protein, carbs, good fats and fiber.

Then we start the day with an anti-bloat smoothie. But look at the ingredients. My shopping list didn’t include my fresh mint garnish! And my probiotic straws, where are my probiotic straws! (Oh, for crying out loud. Dip a regular straw in yogurt and call it probiotic.)

The meals are all from the “starve-u-R-us” recipe book. Try adding a bit of cinnamon to your one sweet potato. You might just forget you’re starving. But what is this? I need ten grams of glutamine and not just CLA but Tonalin CLA? Doggone it, now I’ve got to hit the all-night GNC to get my fat burning supplements.

And exercise? Where’s that component? Oh, I can do the five-minute fat burning workout three times a week and that will cover me. Of course, if that’s all I do, I’ll end up tearing something or hurting something by week two, but never mind that. Jump and dance.

The only way this plan will give you a flat belly in thirty days is to heat it up, with my new Hot Coals Oompa Loompa! (patent pending). Do all of the above, but add a ten-by ten foot bed of hot coals (recycled food logs from fair marketed renewable crops). Every day, twice a day, spend ten minutes on a bed of hot coals. There’s no instructional tape. You just do what comes naturally on a bed of hot coals, and watch those pounds literally melt away!

  • The Flat Belly Diet (everydayhealth.com)
  • The Turbochargers: Weight Loss from Dr. Oz. (alternativendhealth.wordpress.com)
  • Nutritionist Cynthia Sass, Coauthor of the New York Times Bestseller Flat Belly Diet!, Delivers the Ultimate Weight Loss Plan in CINCH! (prweb.com)
  • Will Using Safflower Oil Help You Lose Weight? (alternativendhealth.wordpress.com)
  • 6 Diets for Men (health.usnews.com)
  • The S.A.S.S. Yourself Slim Healthy Lifestyle (scrapsofmygeeklife.com)
  • Diets for Women: 7 Plans That Target Ladies (health.usnews.com)
  • Probiotics and Weight Loss (everydayhealth.com)
  • Best Exercises For Belly Fat (answers.com)
  • The Feeding Tube Diet: A Magical Weight-Loss Solution? | The Dr. Oz Show (humanbodyengineer.wordpress.com)
  • Dr. Maloney Does a Diet, Timothy Ferriss Style. (alternativendhealth.wordpress.com)
  • Belly Fat: A Danger to Your Health (everydayhealth.com)
  • Dr. Oz’s 10 Weight-Loss Commandments Reworked (alternativendhealth.wordpress.com)
  • The Dr. Oz Impossible Question, One Word, And The Free “Ultimate Weight Loss Guide” (alternativendhealth.wordpress.com)
  • Dr. Oz And His 48 Hour Cleanse: How To Do It Without The Grocery List (alternativendhealth.wordpress.com)
  • Dr. Oz’s HCG Diet Plan Explained (answers.com)
  • You: Does raspberry ketones dr oz have any side effects (sportsviews.com)

44.314240 -69.788383

Looking to lose weight but don’t have a lot of time to plan out meals? We’ve got you covered! I’ve created a simple 30-item shopping list you can take to the store that will give you everything you need to make easy, healthy meals and snacks each day for a week.

And the best part is, while there are seven days’ worth of meals below, you can also mix, match and repeat these recipes to last a whole month — or more! And this budget-friendly grocery list is easy on your wallet, too! (You’ll need a few simple pantry staples, like olive oil, salt and vinegar, so double check the list below to make sure you have the basics before getting started.)

Joy Bauer gives dieting tips in 60 seconds

Jan. 2, 201402:24




  • Beans, any preferred variety (2 cans)
  • Potatoes, sweet and white (3 white, 3 sweet)


  • Apples (4)
  • Bananas (4)
  • Berries, any variety (2 frozen bags)
  • Oranges (3)
  • Grapefruit (3)




  • Bread, whole grain (1 loaf, regular or reduced calorie)
  • Cereals, whole grain (1 box)
  • Waffles, whole grain (1 box)

The recipes in this 7-day slimdown plan also include these mainstay condiments — please check your pantry and make sure you have these on hand!


  • Garlic
  • Lemon
  • Dijon mustard
  • Marinara sauce
  • Salad dressing, low calorie
  • Salsa
  • Ketchup
  • Olive oil
  • Vinegar

7-day slimdown meal plan:

Trending stories,celebrity news and all the best of TODAY.


1. Greek yogurt with fruit

2. Berry protein smoothie

3. Whole grain cereal with milk and fruit: Enjoy 150 calories of whole grain cereal, 1 cup milk (skim, soy, or unsweetened almond milk) and one of the following fruit options; 1/2 banana, 1 orange, 1/2 grapefruit or 1/2 cup berries.

4. 2-minute salsa scramble sandwich

5. Greek Yogurt with Nuts and Fruit

6. PBJ & Fruit Waffles

7. Spinach-cheese-egg scramble


1. Kitchen sink salad

2. Open-faced turkey sandwich

3. Open-faced tuna melt

4. Open-faced PB-banana sandwich: Enjoy with crunchy carrots or bell pepper sticks on the side.

5. Lentil-bean salad

6. Loaded baked potato

7. Salmon salad Dijonnaise: Enjoy over leafy greens with 1 slice of whole-grain toast and 1 orange or ½ grapefruit.

Ignore the bun in this photo!Nathan Congleton / TODAY

Dinner: 1. Turkey-spinach burger: Enjoy 1 burger without the bun. Serve with a baked sweet potato and mixed green salad with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

2. Lemon-Garlic Shrimp: Enjoy with 2 cups sautéed leafy greens and ½ baked sweet potato.

3. Chicken paillard pizza with veggies and salad: Enjoy 1 serving of pizza with a side salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

4. Baked fish with steamed broccoli and baked potato: Enjoy 5 ounces grilled, roasted or baked fish with unlimited steamed broccoli and baked potato topped with 2 tablespoons lowfat Greek yogurt.

5. Fiesta omelet with baked sweet potato: Enjoy with a plain baked sweet potato on the side.

6. Mini turkey meatloaves: Enjoy 2 mini meatloaves with a salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

7. Pork tenderloin, baked potato and carrots: Enjoy 6 ounces of roast pork tenderloin with cooked carrots and a baked potato.


1. Apple with 1 level tablespoon nut butter

2. Orange + 15 nuts

3. Apple + 15 nuts

4. Lettuce-pepper-turkey roll-ups (1/4 pound sliced turkey wrapped around lettuce and bell pepper sticks)

5. Banana + skim latte (skip sugar)

6. Low-fat Greek yogurt: And 1 tablespoon nuts (or 2 tablespoons whole-grain cereal)

Follow Joy on Twitter, Facebook and Pinterest.

Shop Once, Eat for a Week!


On Sunday morning, catching up on your sleep or cozying up on the couch for a Netflix marathon appeals much more than trekking out to the supermarket. But one quick trip is less stressful and time-consuming than attempting to navigate the produce section and express lane multiple weeknights after work. And if you go with an organized grocery list and meal plan, you never have to stare into your fridge wondering, “What’s for dinner?” or resort to take-out.

To see just how easy-and delicious and healthy-it can be, use the grocery list and meal plan below. No crazy ingredients or complicated recipes here! And if you make the recipes when you have time on Sunday, you can toss together the rest of the week’s meals in minutes by combining staples you have on hand with leftovers.

Click to here to print out the ingredients lists, recipes, and meal plan.

Grocery List

1 bunch parsley

1 head broccoli

1 head cauliflower

2 (10-ounce) bags salad greens

1 sweet potato

1 avocado

1 lemon

1 head garlic

100% whole-wheat sandwich bread

Whole-wheat pitas

1 pack 6-inch whole-wheat tortillas

Natural almond butter

1 tin anchovies

1 jar black olives

Fennel seeds

Red pepper flakes

1 dozen eggs

1 wedge aged Parmesan cheese

Low-fat cheddar cheese

8 boneless, skinless chicken thighs (about 2 pounds)

1 pouch (4 ounces) smoked salmon

Pantry Items

Long-grain brown rice

Rolled oats

1 can (3 ounces) low-mercury tuna

1 can (15 ounces) no-salt added chickpeas

Low-sodium chicken broth

No-salt added tomato sauce



Dijon mustard

Extra-virgin olive oil

White wine vinegar

Cooking spray




Prep Recipes

Roman-Style Roast Chicken

Serves: 1 with leftovers


2 teaspoons fennel seeds

1/4 teaspoon red pepper flakes

1/2 teaspoon salt

2 cloves garlic, minced

1 tablespoon extra-virgin olive oil

8 boneless, skinless chicken thighs (about 2 pounds), trimmed

Cooking spray


1. Preheat oven to 350 degrees.

2. In a large mixing bowl, combine fennel seeds, red pepper flakes, salt, garlic, and oil. Add chicken thighs and toss to coat well. Spray a baking sheet with nonstick cooking spray, and arrange chicken in a single layer. Roast until chicken registers 165 degrees on an instant read thermometer, about 25 to 30 minutes.

All-Purpose Vinaigrette

Makes: 1 1/4 cups


1/2 cup extra-virgin olive oil

1/4 cup white wine vinegar

1/4 cup water

2 tablespoons minced shallot

1 teaspoon Dijon mustard

1/4 teaspoon salt

1/8 teaspoon sugar



In a mason jar, combine all ingredients, adding pepper to taste, and shake well to blend. Store in the refrigerator for up to 2 weeks. Bring to room temperature before shaking and serving for each use.

Roasted Vegetables

Serves: 1 with leftovers


1 head broccoli, broken down into florets

1 head cauliflower, broken down into florets

1 sweet potato, cut into 1-inch pieces

1 tablespoon extra-virgin olive oil




1. Preheat oven to 400 degrees. Line two baking sheets with parchment or nonstick aluminum foil.

2. In a large mixing bowl, toss together broccoli, cauliflower, sweet potato, and olive oil (working in two batches if needed). Season to taste with salt and pepper. Divide mixture evenly between prepared baking sheets. Roast until tender and beginning to brown, about 30 minutes. Let cool and store in sealed containers in the refrigerator for up to a week.

Herbed Brown Rice

Makes: 4 cups


1 1/2 cups long-grain brown rice

2 1/3 cup water

1 teaspoon olive oil

1/4 teaspoon salt

1/2 cup chopped parsley leaves


1. Preheat oven to 375 degrees.

2. Place rice in an 8-by-8-inch baking dish. Bring water to a boil, and add to rice with oil and salt. Cover tightly with aluminum foil and bake for 1 hour.

3. Remove from the oven and stir in parsley. Let cool and store in sealed containers in the refrigerator for up to a week.

7-Day Meal Plan


Breakfast: Whole-wheat toast with salsa-scrambled eggs

Lunch: Salad greens mixed with 3 ounces tuna, 1/4 cup herbed brown rice, and 2 tablespoons all-purpose vinaigrette

Dinner: Roman-style roast chicken with roasted vegetables and herbed brown rice (Reserve 6 thighs, 3 cups brown rice, and 3 1/2 cups roasted vegetables for later in the week.)


Breakfast: Oatmeal with raisins and almond butter

Lunch: Salad greens mixed with 1/2 cup rinsed and drained chickpeas and 1 tablespoon all-purpose vinaigrette, stuffed into a toasted whole-wheat pita

Dinner: Roast vegetable frittata: Chop 1/2 cup leftover roasted vegetables and stir into 2 beaten eggs. Pour into a small nonstick skillet and bake at 350 degrees until set, about 12 minutes.


Breakfast: Whole-wheat toast with 1/8 avocado and 2 ounces smoked salmon

Lunch: Salad greens mixed with 1/2 cup chopped leftover chicken, 1 tablespoon grated Parmesan cheese, and 1 tablespoon all-purpose vinaigrette

Dinner: Roast vegetable quesadilla: Chop 1/2 cup leftover roasted vegetables, and toss with 1 ounce shredded low-fat cheddar. Place between 2 tortillas and cook in a skillet over medium heat until lightly brown on both sides. Serve with 1/8 mashed avocado and salsa.


Breakfast: Morning burrito: Scrambled eggs with salsa and 1/8 avocado wrapped in a whole-wheat tortilla

Lunch: Hummus and pita: Puree 1/2 cup rinsed and drained chickpeas with 1 teaspoon olive oil, 1 small clove garlic, and juice of 1/2 lemon.

Dinner: Italian chicken soup: Stir 1 crushed clove garlic, 1/2 cup diced leftover chicken, 1/2 cup leftover roasted vegetables, and 1/4 cup leftover brown rice into 2 cups low-sodium chicken broth. Heat over medium-low heat until steaming, about 5 minutes.


Breakfast: Oatmeal with raisins and almond butter

Lunch: Salad greens mixed with 1/4 cup rinsed and drained chickpeas and 1 tablespoon all-purpose vinaigrette stuffed into a warm whole-wheat pita

Dinner: Chicken with tomatoes and olives: In a sauté pan, combine 1 teaspoon olive oil, 4 chopped black olives, and 1 anchovy fillet. Add 1/4 cup tomato sauce and 1 leftover chicken thigh, and cook until hot. Top with chopped parsley.


Breakfast: Whole-wheat toast with salsa-scrambled eggs

Lunch: Toss 1/4 cup rinsed and drained chickpeas, 1/8 diced avocado, and 1 tablespoon all-purpose vinaigrette, and serve over salad greens.

Dinner: Brown rice and roasted vegetable casserole: Combine 1 cup leftover roasted vegetables, 1 cup leftover brown rice, 1 egg, and 1/4 cup parsley in an oven-safe skillet. Top with 2 tablespoons shredded low-fat cheddar. Bake at 350 degrees until warmed through and cheese is melted, about 8 to 10 minutes. Reserve half for lunch tomorrow, and eat half with salad greens tossed with 1 tablespoon all-purpose vinaigrette.


Breakfast: Whole-wheat toast with 1/8 avocado and 2 ounces smoked salmon

Lunch: Leftover brown rice and roasted vegetable casserole

Dinner: Pita pizza: Spilt 1 pita, and spread a thin layer of tomato sauce over each half. Top with leftover roasted vegetables, chopped olives, and 2 tablespoons grated Parmesan cheese. Broil until pizza is hot and cheese is browned, about 2 minutes.

  • By Joy Manning

The Secret To Weight-Loss Success

It’s not how much you eat that matters. It’s what you eat. This is an incredibly important concept taught by the doctors and dietitians at the Pritikin health resort.

For long-lasting weight-loss success, what guests at Pritikin eat are foods that deliver the most hunger-curbing satisfaction for every calorie consumed.

For the most part, foods with a lot of satisfaction per calorie are:

  • Naturally rich in fiber
  • Naturally high in water
  • Naturally low in calorie density (which means that your calorie intake, per bite, is low).

Foods That Shed Weight

Pritikin’s Shopping List For Weight Loss is full of these high-fiber, high-water, low-calorie-dense foods.

Unfortunately, U.S. marketers often sell us the exact opposite. A Sausage McMuffin, for example, has about 95 calories per bite (470 calories in total). As we all know, that one McMcMuffin rarely quells hunger. We could easily order another, and another. That’s what happens when your food is dense with calories. And we’re sadly aware of what happens to our waistlines as a result.


It’s nice when food that is good for you also tastes good. The award-winning chefs at Pritikin make sure that’s always the case. Not only do they cook all meals at Pritikin, from breakfast to four-course dinners, they teach guests how to prepare these very same foods in their home kitchens.

And, oh, what they and other Pritikin foodies can create! A can of beans becomes Black Bean & Tomatillo Soup. Oatmeal gets transformed into Chocolate Brownie Oatmeal. Salmon becomes Slow-Roasted Salmon With Fennel and Citrus.

So go ahead! Give this Pritikin Shopping List For Weight Loss a try. And check out the many, many other tantalizing recipes on Pritikin’s website.

Health Vacation

Better yet, make your next vacation a health and weight-loss vacation at Pritikin. Discover for yourself how easy and delicious healthy living can be. And have a lot of fun doing it.

Most importantly, discover a new you. The Pritikin Program isn’t just about losing weight. It’s about losing everything else that may be weighing you down, like high blood pressure, high blood sugar, diabetes, and heart problems. It’s about becoming your best and happiest self.

The Truth About Counting Calories

There is a biological truth: When you eat fewer calories than your body burns, you lose weight. However, counting calories often leads to overeating! Lose Weight Without Counting Calories

More than 100 studies published over the past three decades in peer-reviewed journals have found that the Pritikin Program improves virtually every modifiable risk factor for cardiovascular disease, including hypertension, pre-diabetes, diabetes, high cholesterol, high triglycerides, chronic inflammation, and excess weight.

“Our primary mission is leading our guests back to health and vitality,” sums up Danine Fruge, MD, ABFP, Medical Director at the Pritikin Longevity Center.

“Give us two weeks, and we’ll give you new life.”

Download This List

Shop smart! Download this shopping list for healthy weight loss.

Pritikin Diet

Learn more about the healthiest diet on earth.

Here is a handy little shopping list for Meal Plan Week 1!

If you click through the highlighted links it will take you to Amazon where some items may be cheaper than the regular grocery store.

{this post contains affiliate links}

Green Onions
Butterleaf Lettuce (For egg salad wraps)
2 Lg Avocados
2 Cucumbers
30 oz Broccoli1 Jalapeño
7 Roma Tomatoes
2 Organic Zucchini
7 cups Organic Carrots
6 cups Organic Celery
Cherry Tomatoes (optional)
7 Medium-Large Organic Sweet Potatoes
5 Large Onions
4 Bell Peppers (any color)
1 Red Bell Pepper
1 bundle Kale
1 package Mixed Greens
1 large package Organic Spinach
3 Banana
2 Lemons
1 Lime
2 Red Apples
12 Cloves Garlic
Fresh Basil

Baked Goods:
4-6 Organic Corn Tortillas

Canned Goods/Condiments:
Organic Mustard
Organic Dijon Mustard
Organic Raw Honey
Organic PB Fit Powder or Organic Peanut Butter
Tahini (I make mine homemade)
Balsamic Vinegar
Extra Virgin Coconut Oil
Extra Virgin Olive Oil
Avocado Oil
10.5 cups Vegetable Broth (I make mine homemade)
2 cups Organic Beef Broth
Minced Garlic
Organic Dill Pickles
Sun Dried Tomatoes
1 15 oz can Organic Tomato Sauce
2 15 oz cans Diced Tomatoes
1 can Chipotle Peppers in Adobo Sauce
1 can Diced Green Peppers

Garlic Powder
Garlic Salt
Minced Onion
Chili Powder
Taco Seasoning
Red Pepper Flakes
Lemon PepperBasil

1 cup Organic Quinoa
1 16 oz package Lentils
Raw Pumpkin Seeds
Sesame Seeds
Flax Seed/Hemp Seed/Chia Seed (optional)
Mixed Nuts
1 cup Raw Organic Almonds
Organic Steel Cut Oats

Base Ingredients:
Baking Soda
Vanilla Extract
Organic Cacao Powder
Organic PB Fit Powder (or Organic Peanut Butter)
Dairy Free Chocolate Chips
Collagen Peptides
Coconut Aminos
Organic Better than Bouillon Chicken Base

Daisy Sour Cream or Greek Yogurt
6 oz Mild Cheddar Cheese
Shredded Parmesan
20 Organic Eggs
Nitrate Free Deli Meat
15 Chicken Breasts
2 lbs Organic Ground Meat
2 lbs Stew Meat
2 packages Nitrate Free Turkey Bacon

1 cup Frozen Normandy Vegetable Blend
Frozen Organic Strawberries


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