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Do-It-Yourself

Grocery List
Fresh Fruits and Vegetables
Apples
Bananas
Blueberries
Oranges
Pears
Strawberries
Other
Other
Broccoli
Carrots
Cauliflower
Cucumbers
Mixed greens/lettuce
Mushrooms
Onions
Peppers
Spaghetti squash
Other
Other
Starchy Carbs and Nuts
Potatoes
Rice
Yams
Almonds
Cashews
Ezekiel Bread
Herbs and Seasonings
Basil
Chili
Curry
Curry Paste
Garlic Powder/granules
Onion Powder/granules/flakes
Oregano
Pepper
Red Pepper Flakes

Sage
Sea Salt
Other
Other
Frozen Fruits and Vegetables
Broccoli
California mix
Cauliflower
Green beans
Peas
Peppers and onions
Blueberries
Cherries
Mango
Mixed Berries
Mixed fruit (unsweetened)
Pineapple
Strawberries
Other
Other
Meats/Protein
Beef
Buffalo
Chicken
Cod
Eggs
Pork
Salmon
Tuna
Other
Other
Other/Household/Personal Items
Balsamic vinegar
Coffee or tea
Olive Oil (or coconut)
Coconut or almond milk
Baking cacao or raw cacao

Week 1
Produce
Spinach
Organic greens
Items to put with your greens in
your salad:
Avocado
Broccoli (Youll want this to steam in
place of a salad sometimes)
Celery
Cucumbers
Onion
Tomatoes
Any other non-starchy veggie
Apples
Blueberries
Strawberries
Other Fruit
Starches/Nuts
Almond butter, no sugar
Brown Rice
Oatmeal, rolled oats

Peanut butter, no sugar


Raw Almonds
Ezekiel Bread
Protein/Dairy
Chicken Breasts
Grass-fed Beef
Salmon, Wild Caught
Tilapia
Cottage Cheese
Fage Greek Yogurt
Goat or Feta Cheese
Egg whites
Organic or local eggs
Protein Powder
Miscellaneous
Baking cocoa powder
Lemon Juice
Olive Oil
Stevia

Vinegar (Braggs Apple Cider Vinegar
is great)

Your Favorite 10- Salad


Pick ten of your favorite veggies, one of them being your favorite type of lettuce.
Chop and prepare as desired, toss, sprinkle with salt, pepper, olive oil, and vinegar.
My Favorite Veggies: Romaine lettuce, tomatoes, mushrooms, onions, artichokes,
radishes, cucumbers, purple cabbage, cauliflower, and red pepper
Nutritional Info and Serving Size:
depends on how much you make and what veggies you use. To keep this a
wholefoods
meal, use olive oil and vinegar for dressing. Adding fresh herbs such as cilantro,
basil, thyme, dill etc., can also enhance your salads flavor.

Peach & Avacado Smoothie (add protein if wanted)
c. peaches
1-2 cucumbers
avocado
1 c. coconut water
c. ice
Blend and enjoy!

The Basics - Salad (two servings)
4-5 c. Favorite lettuce
5 Favorite veggies
1 T. Olive Oil & Vinegar per salad
(Optional: Tilapia, chicken, or beef )

Blueberrie delicious smoothie
1 c. spinach
c. blueberries
1 T. almond butter
1 c. coconut water
c. ice
Blend and enjoy!






Tortilla chicken soup

2 c. shredded chicken
1 green bell pepper, sliced into strips
1 red bell pepper, sliced into strips
1 sweet onion, sliced
1 bunch cilantro, chopped
2 limes
4 c. chicken broth
Low fat sour cream (optional)
Directions:
Saut onion and peppers in 1/4 cup chicken broth until tender. In stock pot add
remaining chicken broth, peppers and onions, chicken, juice from limes, and half the
bunch of cilantro.
Cook at medium heat for 15 minutes. Serve with remaining cilantro and (optional)
low fat sour cream.
Nutritional Info and Serving Size:
Makes 2 servings.
Nutrition per serving: Calories 172, Fat 1 gram, Carbs 9 grams, Protein 28 grams.
Cabbage Chinese chicken salad..mmmmm
4 cups Napa cabbage, chopped
2 medium red bell peppers, chopped
1 bunch green onions, chopped
1 bunch fresh cilantro, chopped
1/3 cup raw, toasted almonds
Dressing:
4 Tbsp. tamari sauce
4 Tbsp. rice vinegar
2 tsp sesame oil
2 tsp sesame seeds
4 tsp grated fresh ginger root or ground ginger to taste
20 drops stevia14Directions:
Mix all salad ingredients together in one bowl. Mix all dressing ingredients together
in another small bowl. Separate salad into four servings; drizzle with dressing before
serving.
Nutritional Info and Serving Size:
Makes 4 servings.
Nutritional Value: 297 Calories, 10 Grams Fat, 36 Grams Protein per serving.




Chicken curry with cashews (or not)
4 oz. cooked chicken breasts, cut up

10 cashews
cup Greek yogurt
1 tsp curry powder celery (optional)
Salt to taste

8 lettuce leaves (romaine or butter crunch work well)16


Directions:
Mix yogurt and curry powder, add chicken, celery, cashews, and salt. Place
1/8 cup of mixture into a lettuce leaf.
Nutritional Info and Serving Size:
Makes 8 servings.
Nutrition per serving: Calories 159, Protein 18 grams, Carbs 8 grams, Fat 6 grams.

Mint with Chocolate (protein can be added)
2 Tbsp. Baking cocoa or raw cacao
1 c. spinach
1 Tbsp. almond butter
1 c. coconut water
Fresh mint leaves (add according to taste)
c. ice
Blend and enjoy!













Salad Greek Style
2 red peppers, sliced
2 medium cucumbers, chopped or sliced
1 red onion, chopped
1 large tomato, chopped
3 banana peppers, sliced

8 olives or Greek Olives


c. reduced-fat Feta
2 tsp. olive oil
2 Tbsp. red wine vinegar
Garlic salt to taste
Directions:
Combine all ingredients. To turn this into a dinner for the family, multiply the recipe
by the number of people you will be serving and add chicken for extra protein.
Nutritional Info and Serving Size:
Makes 1 serving.
Nutrition per serving: Calories 331, Carbs 31 grams, Fat 19 grams, Protein 10 grams.

Greek variation salad (2 servings)
1 - 2 heads of Romaine Lettuce
1 Large red pepper
red onion thinly sliced
1 med. cucumber sliced
c. sliced olives
Avocado sliced
Sprinkle with Vinegar & Olive Oil
(optional: add a serving of chicken)

Cucumber and Green apple smoothie (protein can be added
1 green apple
3 celery stalks
1 large cucumber
avocado
1 c. coconut water
Blend and sweeten with Stevia if needed.

The greens protein smoothie
1 c. kale or spinach
c. blueberries
3-4 strawberries
1 scoop vanilla whey protein powder
3 ice cubes
Directions:

Blend and enjoy!


Nutritional Info and Serving Size:
Makes 1 large serving.
Nutrition per serving: Calories 215, Fat 1.5 grams, Carbs 25 grams, Protein 27
grams.
Protein Packed Breakfast BOWL
1 c. liquid egg whites
1/4 c. black beans
2 Tbsp. fresh salsa
Hot sauce (optional)
Seasonings of choice
1 cup organic baby spinach
Low-fat shredded cheddar cheese 2 T. (optional)
Directions:
Cook the egg whites with spinach; add black beans, and saut for one minute. Add
salsa, hot sauce, and any other seasonings of choice. Sprinkle egg mixture with
cheese. Let sit for a minute, until melted. Serve warm.
Nutritional Info and Serving Size:
Makes 1 serving.
Nutrition per serving: Calories 322, Carbs 31 grams, Fat 4 grams, Protein 36 grams.










Kabobs
Chicken breasts (24 oz.)
1 onion
1 1/2 red peppers, chopped
1 1/2 green peppers, chopped
Sliced portabella mushrooms, about 1 c.
4 Tbsp. low-calorie Caesar Dressing
8 Skewers
Directions:

Add items to skewers in order listed, repeat as necessary. Preheat grill. Grill on
medium heat until cooked thoroughly. If you dont have a grill, preheat your oven to
375F/190C, and place kabobs on foil covered baking sheet (first spray foil with
cooking spray). Bake for 12 minutes, then rotate and bake for another 12-15
minutes
until chicken is done (chicken is done at 165F/74C; chicken will be white with no
pink
in the middle).
Drizzle kabobs with Caesar Dressing, and serve.
Nutritional Info and Serving Size:
Makes 4 servings.
Nutrition Info: 202 calories, 11 grams carbs, 7 grams fat, 24 grams protein.
Tortilla wraps- Low carb
1 Don Pancho Low Carb Tortilla or other low-carb tortilla
2 Laughing Cow light cheese wedges
1/2 c. or more of spinach or romaine lettuce
Red onions, sliced
6 pieces of lean ham or turkey deli meat
Directions:
Spread tortilla with cheese, layer ham, then lettuce, then onions. Roll up and eat!23
(Another option is 1 Tbsp peanut butter and 1 tsp Agave Syrup spread onto tortilla,
rolled tightly, and cut into 1 1/2 inch rolls.)
Nutritional Info and Serving Size:
Serves 1.
Nutrition per serving with Don Pancho Tortillas: Calories 246, Carbs 21 grams, Fat 8
grams, Protein 26 grams.
Nutrition per serving with peanut butter and agave: Calories 190, Carbs 17 grams, Fat
10 grams, Protein 11 grams.



Pancakes PROTEIN style!
Start your morning off right with these healthy and delicious oatmeal protein
pancakes. This protein powder recipe will leave you full to start off your day with
the
combination of complex carbs and protein powder, we even like to add a Tbsp. of
peanut butter on top for some healthy fat.
1 cup raw oats
1 scoop Protein Powder
3 egg whites
1/4 c. water

1 Tbsp. coconut oil


1 1/2 tsp cinnamon
2 packets Stevia (or 5-20 drops liquid stevia)
1 1/2 tsp baking powder
Directions:
Place all ingredients in a blender and blend for 30 seconds. Pour onto a hot grill and
cook like a normal pancake. Optional: Add some frozen fruit, like berries, after the
batter is blended.
Nutritional Info and Serving Size:
Makes 2 servings.
Nutrition per serving: Calories 213.5, Carbs 10 grams, Fat 8 grams, Protein 21
grams.
(You will need to add calories etc., for berries or peanut butter.)
Granola and Peanutbutter
2 cups of rolled oats
3 Tablespoons of Adams Crunchy Peanut Butter
Stevia to taste (I used 2 1/2 packets)
Directions:
Preheat oven to 375. Blend peanut butter with oats and stevia using your hands.
Try
to coat all the oats in the peanut butter. Spread evenly over greased cookie sheet.
Bake for 30 minutes, or until crisp. Stir half way through bake time. Let cool.
Serve 1/2 cup of granola with 1/2 cup Fage No-Fat Greek Yogurt and 1/2 cup
blueberries.
Nutritional Info and Serving Size:
Makes 4 servings.
Nutrition per serving: Calories 255, Carbs 34 grams, Fat 9 grams, Protein 10 grams
(includes yogurt and berries).
Spinach Strawberry Chicken Salad
4 cups spinach, washed and patted dry
2 cups sliced strawberries
2 4-oz. chicken breasts, cooked and sliced
1/2 c. reduced fat Athenos feta cheese
Strawberry Vinaigrette Dressing (see below)
Directions:
Combine all and toss.
Dressing:
1/2 cup strawberries
1/4 cup vinegar 2 packets stevia
Directions:

Blend in blender until smooth and drizzle over salad immediately before serving.
Nutritional Info and Serving Size:
Makes 4 servings.
Nutrition per serving: Calories 138, Carbs 8 grams, Fat 5 grams, Protein 13 grams.

Tuna Fish Sandwich
1 serving of water-packed Albacore tuna
2 slices of sprouted grain bread (Jack Sprats or Ezekial)
1-2 Tbsp. Greek yogurt (Fage 2% is best for this)
2 pickles
tsp. mustard (optional)
Chopped lettuce (optional)
Directions:
Mix tuna, yogurt, mustard, and pickles and make into a sandwich.
Nutritional Info and Serving Size:
Serves 1.
Nutrition per serving: Calories 249, Fat 2 grams, Carbs 34 grams, Protein 16 grams.









Fried rice with cauliflower
1 head of cauliflower, boiled until soft and then mashed with a potato masher
10 egg whites
9 oz. lean turkey meat, cooked and cut into cubes
Veggies (whatever veggies you like- peas, green onions, red bell pepper,
mushrooms,
and broccoli -I use red bell pepper, mushrooms, and broccoli), garlic salt, and
pepper
to taste
Directions:
Mix all ingredients in a bowl and add salt and pepper. Add other seasonings if
desired
(paprika, ground cayenne, tamari sauce). Heat up wok or large frying pan, spray
with

cooking spray, and fry ingredients until eggs are completely cooked.
Options: Add Siracha at the end to give it some kick!
Nutritional Info and Serving Size:
Makes a little over 3 servings, serving size: 2 cups.
Nutrition per serving: Calories 180, Carbs 12 grams, Fiber 5 grams, Protein 31
grams.

General Food tracker


Print as many copies as you need
What time?


















Write down what you ate in as much detail as you can

Mood and
Energy

Eat at least 6 times during the day.



DRINK 1 GALLON OF WATER EVERY DAY!!