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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)


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