Shopping List for August 3 - 9

Make sure you have these foods in the house before Aug 3 (quantities are for one person):

• Protein powder - ample

• Fruit for shakes (bananas, berries)

• Fruit for snacks - at least one piece per day

• 2 dozen eggs

• whole wheat tortillas. (one per day)

• salmon fillets (three 4 oz fillets)

• chicken breasts/backs (four total)

• burgers (beef, chicken, meatless; three total)

• Ezekiel sprouted grain english muffins or bread

• avocados (2)

• almonds (grab a bag of them)

• small curd cottage cheese (1 pint)

• nutrition bars for snacks

• multi-grain crackers (one box)

• salad kits (3)

• sweet potatoes and/or russet potatoes (6 total)

• greens for steaming (one bag spinach or kale)

• jerky (beef or turkey; 6 oz total)

• rice noodles

• romaine lettuce (one head)

• carrots (one bag)

• cucumbers (2 each)

• cilantro (one bunch)

• broccoli (one bag or head)

• rice

Week of August 3 - August 9, 2020

This week, work to establish a rhythm with eating that makes you feel that there is always something waiting for you. Pack snack bags and keep a stash of them handy so you can always have food ready. Boil a batch of eggs and keep them in your fridge. Grab a couple of salad kits so they’re an easy part of your menu planning. Find protein that you crave and prep it beforehand. I find that when I do a big cook and pack. session on Sundays the rest of the week is easy and stress-free around food.

Water? Three quarts each day.

Cheating? You bet. Select foods from this list for four days this week. Then, eat what you want on the other three days. Next week, we’ll do this plan for five days and take two days off. Ultimately, we’ll eat from a list like this for six days, with one day off.

Here’s a shopping list for the week.

Portions

• For meals (brex, lunch, dinner)

  • Protein as big as the palm of your hand

  • Carbs the size of your fist

  • As many vegetables as you can eat

• For snacks (3 snacks per day), aim for

  • Healthy carbs (pick one)

    • 1 piece of fruit

    • At least 1 cup of vegetables (carrots, celery, cucumber)

  • A bit of protein (pick one)

    • A boiled egg

    • 2 oz. smoked salmon, chicken, or tuna

    • 1/2 cup cottage cheese (small curd, if possible)

  • A bit of fat (pick one)

    • 1/4 avocado

    • A handful of nuts

Breakfasts

• Protein shake

• 2 eggs + sprouted grain toast w/avocado

• Oatmeal with berries + boiled egg w/nutritional yeast

• Breakfast burrito

Mid-morning Snacks

• Boiled egg + 1/4 avocado + multigrain crackers

• Protein shake

• 12 almonds + 1/2 cup cottage cheese + fruit

• Nutrition bar

Lunches

• 1/2 salad kit + broiled/grilled salmon or chicken + 1 sweet potato

• A plate of sushi

• Tuna or chicken salad with sprouted grain bread and fruit

Mid-afternoon Snacks

• Protein shake

• Protein bar

• Turkey or beef jerky + a piece of fruit or a bunch of veggies

Dinners

• Vietnamese Noodle Salad with Chicken or Salmon

• Sushi

• Shephard’s Pie

• Grilled lean meat or fish + sweet potatoes or rice + as much steamed broccoli or carrots as you want

• A beef, turkey, or meatless burger + a sprouted grain bun + garnishes + baked potato or sweet potato + salad or steamed greens

Evening snacks

• 12 almonds + 1/2 cup cottage cheese (small curd, if possible)

• 1/4 avocado + jerky

• 1/2 cup rice pudding made with vanilla protein shake, rice, raisins and cinnamon