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)