Meal Plan

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Roasted Sweet Potato Black Bean Bowls

Total Calories: 1,310*

TUESDAY
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Chicken Bites with Black Beans and Rice (½ recipe) and 1 ounce avocado

Total Calories: 1,239*

WEDNESDAY
B: ¾ cup plain nonfat Greek yogurt with 2 diced figs and 2 tablespoons chopped pecans
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Creamy Sausage and Potato Soup

Total Calories: 1,075*

THURSDAY
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Turkey Cutlets with Parmesan Crust and 1 ¼ cup Shaved Brussels Sprouts Salad with Pears and Pomegranate

Total Calories: 1,107*

FRIDAY
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Total Calories: 1,183*

SATURDAY
B: Stuffed Bagel Balls** and a pear
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with 10 sweet potato chips
D: DINNER OUT

Total Calories: 636*

SUNDAY
B: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt with ½ a grapefruit
L: Pizza Sausage Rolls with 8 baby carrots
D:Pork Chops with Mushrooms and Shallots with Parmesan Crusted Delicata Squash (recipe x 2)

Total Calories: 1,070*

Shopping List

Produce

• 2 medium (ripe) bananas
• 2 medium fresh figs
• 1 large red pear
• 4 medium pears (any variety)
• 1 small pomegranate (or 1 small package seeds)
• 2 large grapefruit
• 3 medium lemons
• 5 medium limes
• 2 small (5-ounce) Hass avocados
• 2 medium cucumbers
• 1 large red bell pepper
• 2 large cubanelle peppers
• 2 large heads garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 2 pounds sweet potatoes
• 1 ½ pounds yellow potatoes
• 2 delicata squash (about 2 pounds total)
• ¾ pound Brussels sprouts (or 1 bag pre-shredded)
• 1 small head cauliflower
• 1 pound string beans
• 10 ounces sliced baby bella mushrooms
• 1 medium bag baby carrots
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium PLUS 1 large bunch cilantro
• 1 medium bunch culantro (optional, for Sofrito)
• 1 small bunch/container fresh thyme
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 (14-ounce) package tri-color coleslaw
• 1 small head Lacinato kale
• 1 large head Iceberg lettuce
• 3 large vine-ripened tomatoes
• 1 small PLUS 1 medium red onions
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 3 pounds boneless, skinless chicken breasts
• 1 pound (4) turkey breast cutlets
• 6 mild Italian turkey or chicken sausage links
• 1 package center-cut bacon
• ¾ pound deli chicken or turkey breast
• 1 pound wild salmon
• 1 pound (4) bone-in pork chops

Grains*

• 1 package quick oats
• 1 package seasoned breadcrumbs
• 1 small loaf sliced whole grain bread
• 1 small package all-purpose or whole wheat flour
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry long grain white rice (I like Carolina)
• 1 medium package corn tortillas (you need 8)

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Dijon mustard
• Pure maple syrup
• Mayonnaise
• Chili powder
• Chipotle powder
• Cumin
• Coriander
• Garlic powder
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon (or ingredients to make your own)
• Apple cider vinegar
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Gochujang
• Bagel toppings (optional): everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 small package butter
• 1 large wedge fresh Parmesan cheese
• 1 small package goat or feta cheese
• 1 (8-ounce) block 1/3 less fat cream cheese
• 1 small package sliced provolone or mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (16-ounce) container whole milk plain Greek yogurt

Canned and Jarred

• 1 small jar marinara or pizza sauce
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can cannellini beans
• 1 (32-ounce) carton low sodium chicken or vegetable broth
• 1 (14-ounce) can low sodium chicken stock
• 2 (2.6-ounce) packets light tuna in water
• 1 small can/jar chipotle peppers in adobo

Misc. Dry Goods

• 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
• 1 small package vegetable or chicken bouillon cubes
• 1 medium bag sweet potato chips
• 1 small package brown sugar
• 1 small package granulated sugar
• Baking powder
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package walnuts (if buying from bulk bin, you need about 2 tablespoons)
• 1 small package pepitas (if buying from bulk bin, you need ¼ cup)

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired