Skip to main content

Shopping List for Clean Eating Week

Shopping List for Week of Clean Eating

 Here's the list for foods to cook for 5 days of our upcoming week
This is for 1 person for 3 meals per day plus snacks, calorie bracket is 1500-1800 calories (vegan and vegetarian friendly)

 shopping list!!

 VEGGIES/FRUITS/NUTS

  • broccoli or cauliflower 2 heads or 3 bags of prechopped (5 cups)
  • butternut squash 5 cups or 3 bags prechopped
  • garlic 2 heads (for tempeh, roasted veggies, and stir fry)
  • fruit (blueberries/bananas/grapes/raisins (5 tablespoons of organic raisins) or 1 cup of fruit for 5 days worth to put in over night oats and 5 days worth to snack on (2 cup for snacks each day, or 1 cup of fruit and a small apple or half a banana per day)
  • baby carrots (50 baby carrots to eat with hummus for snacks)
  • 2 red onion 
  • preshredded carrots
  • celery (1 bunch)
  • bell peppers (3 medium) (organic preferably since they are on the dirty dozen list)
  • ginger root (1 small) OR ginger powder for stir fry
  • almonds or favorite seed or seed butter or nut butter for snacks (ideally without added sugars and other ingredients)
  • sliced almonds (5 tablespoons)
GRAINS/CARBS

  • rolled oats (2.5 cups)
  • quinoa (1.25 cups uncooked)
  • brown rice/wild rice (1.25 cups uncooked)
PROTEIN

  • tofu, preferably sprouted and organic (3 boxes (5 servings of 3/4 cup) or 60 oz)
  • tempeh (4 slabs, (for 5 servings of 3/4 cup) or 60 oz) (if you need gluten free, i recommend you get it at whole foods or natural grocers, the one at trader joe's has barley in it)
  • OR protein of your choice (need for 5 lunches and 5 dinners, serving size is 1.5  cup  or 12 oz per meal, totaling  120 oz  or 10 pounds )


 FATS/OILS

  • sesame oil
  • olive oil or coconut oil 
  • hummus (1 tub, enough for 1.25 cups or 10 oz) (small serving for 5 days)
  • chia seeds (optional), 5 tsp
  • coconut oil spray (to fry tofu)


 MILKS

  • 1 carton of almond milk OR flax milk carton


 SWEETENER

  • maple syrup/agave/honey


 SEASONINGS

  • braggs liquid aminos or tamari sauce
  • apple cider vinegar
  • turmeric powder (to add to quinoa and fry tofu)
  • cinnamon
  • sea salt 
  • fresh ground pepper


 OPTIONAL (if you would like a curry like tomato based sauce for our stir fry, it's DELICIOUS)

  • small can of tomato paste
  • curry powder (can be found at trader joe’s) (if you would rather make a curry sauce for the tofu stir fry)


Labels:

Comments

Post a Comment

Popular posts from this blog

Tiramisu No-Bake Cookies (shakeology balls)

Tiramisu No-Bake Cookies: Total Time: 15 min. Prep Time: 15 min. Cooking Time: None Yield: 12 servings, 1 cookie each Ingredients: 1 cup oat flour, gluten-free 3 Tbsp. unsweetened cocoa powder, divided use ( i left this part out) ¼ tsp. sea salt (or Himalayan salt) 1 scoop Café Latte Shakeology (I used Vegan chocolate and added some organic decaf coffee powder) ¼ cup all-natural smooth almond butter 2 Tbsp. raw honey (or pure maple syrup) 3 to 4 Tbsp. unsweetened almond milk (or low-fat milk) I also added small handful of dark chocolate chips and a few cacao nibs) Preparation: 1. Combine oat flour, 2 Tbsp . cocoa powder, salt, and Shakeology; mix well. 2. Add almond butter and honey; mix well. (Mixture will be dry and crumbly.) 3. Add almond milk 1 Tbsp. at a time until a thick dough forms; mix well with clean hands or a rubber spatula. 4. Roll mixture into twelve balls, each about 1-inch in size. Roll balls into remaining 1 Tbsp. cocoa pow...
Post a Comment
Read more

Overnight Oats for Breakfast

Overnight Oats for Breakfast Makes 5 servings I love this recipe because there is no cooking involved! Ingredients: 2 1/2 cups rolled oats 5 teaspoons chia seeds 2 1/2 teaspoons cinnamon (you can add other spices too if you like ginger, pumpkin spice, nutmeg, vanilla, almond extract, etc) 5 teaspoons maple syrup 5 tablespoons raisins or cranberries (or 5 cups of fresh or frozen fruit like peaches or blueberries, or 2.5 bananas) 5 tablespoons sliced almonds2 1/2 cups almond or flax milk (save for each night before) Directions: Set up your 5 empty 8-ounce mason jar (or any jars for that matter) Divide all the ingredients except for the milk between the five jars. Each jar will have: 1/2 cup oats, 1 teaspoon chia seeds, 1 teaspoon cinnamon, 1 teaspoon maple syrup, 1 tablespoon raisins, and 1 tablespoon sliced almonds. If you want it to look pretty, layer the ingredients in the jars. Screw on the lids securely and store in the fridge or leave out until yo...
Post a Comment
Read more

Roasted Butternut Squash

Roasted Butternut Squash Ingredients: 3 bags of butternut squash at 12 oz each (buy pre-peeled and precut to save time), if not, peel and cut yourself 1 butternut squash (seeds removed) into 1 inch pieces and use 2 TBSP of oil instead of 4 and use 2 cloves of garlic instead of 4) 4 tablespoons of olive oil or coconut oil 4 cloves of garlic minced (add more if you LOVE garlic like me) salt and fresh ground black pepper to taste Directions: Preheat oven to 400 degrees F (200 degrees C) Line large baking sheet or baking dish with parchment or silicone sheet. Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash in a single layer on a baking sheet. Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.
Post a Comment
Read more