Summer Shred 6 Week Meal Plans with Shopping Lists

6 Week Meal Plans with Shopping Lists

Weekly Nutrition Plan (Week 1) Mon

Tue

Wed

Thur

Fri

Sat

Sun

Breakfast

2 free range eggs, scrambled in butter over a bed of organic spinach

Smoothie – MaxLiving Chocolate PurePath Protein, almond butter, coconut milk

Scrambled eggs with salsa

Berry Smoothie – MaxLiving Vanilla Whey Protein, handful frozen berries, ½ can coconut milk

Smoothie – MaxLiving Chocolate Pure Path Protein, Frozen blueberries, ½ can coconut milk

2 spoonfuls almond butter with sliced strawberries, coconut milk, coconut milk poured over and sprinkled with stevia

Plain organic yogurt with berries & stevia (optional)

Lunch

Salad – kale, ½ cucumber, black beans, olive oil.

Balsamic or apple cider vinegar

Leftover Turkey burger with a salad

Use leftover chicken mixture over salad greens with olive oil and vinegar

Left over Tex Mex

Salad with leftover curry chicken

Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey, poppy seeds

Veggies and turkey with hummus

Dinner

Turkey burger with steamed broccoli. Use ½ lb turkey and mix in spices (curry and cumin are great) and create 2 patties. Cook in coconut or avocado oil.

Steam broccoli for 3 min.

Chciken with black beans and onions. Chop and cook 1/3 of an onion in butter /avocado oil. Cook chicken (chop into chunks for quicker cooking), heat black beans.

Eat with kale or spinach

Tex Mex Casserole ^

Curry Chicken – cut up chicken into chunks and cook in avocado oil/butter. Add in chopped onions, peppers and broccoli. Add ½ -1 can coconut milk and add spices (red curry or green curry)

2 eggs scrambled in butter over a bed of spinach.

Add onions cooked in butter and top with avocado

Quiche – chop deli turkey and any veggies you like.

Whip 6-8 eggs and add spices and veggies. Butter a round baking dish and pour eggs in.

Bake at 350 degrees for about 20 minutes or until cooked through

Vegetable Beef Soup ^

NOTE: This Week 1 Meal Plan is also very simple and budget friendly ^ Recipe on www.eatsmartmeals.com

Shopping List (Week 1) Produce “Nothing brings people together like good food.”

Camille Styles

Meats/Fish/Eggs/Dairy • • • • • •

1 lb antibiotic free ground turkey 1 lb grass fed ground beef 2 pounds organic chicken 2 dozen free range eggs 1 package grass fed butter 1 containerGrass fed plain yogurt

Frozen • •

Organic mixed berries Organic blueberries

• • • • • • • • • • • • • • • •

1 head organic kale 1bag organic spinach 1 bag romaine lettuce 2 organic granny smith apples 1 organic cucumber 1 organic red bell pepper 1 organic green bell pepper 1 avocado 1 head broccoli 1 large onion ½ lb organic deli turkey 1 container organic strawberries 1 container hummus Salsa (check for no sugar) 1 organic zucchini 1 jalepeno

Staple/Pantry Items

• •

1 can black beans 1 bag coconut flakes 2 BPA free cans coconut milk 1 jar almond butter 2 cans organic diced tomatoes 2 cans organic crushed tomatoes Bag of walnuts Bag of cashews 1 quart organic, free range chicken broth (or homemade) 1 bag almond flour Avocado Oil Olive Oil MaxLiving Pure Path Chocolate Protein MaxLiving Vanilla Whey Protein Cumin Chili Powder

•

1 can black olives

• • • • • • • • •

• • • • •

NOTES: • Try to buy 1 item you can get a lot of uses out of per week so it doesn’t get too expensive in one grocery store visit. Example: one week buy butter, the next olive oil, the next coconut oil. This way you can stock up and not need to buy them for a while after you first get them.

Weekly Nutrition Plan (Week 2) Mon

Tue

Wed

Thur

Fri

Sat

Sun

Breakfast

Chocolate Blueberry Smoothie (Handful frozen berries, coconut or almond milk, cocoa powder, Chocolate Perfect Protein)

Veggie Omelet

Almond Power Bar^ with Berries

Scrambled eggs in coconut oil with 2 slices organic turkey bacon

Crème de Menthe Smoothie^

Spinach Omelet

Berry Smoothie ^

Lunch

Salad, any way, with 2 hard boiled eggs and oil & vinegar

Smoked wild caught salmon over greens with onions and olives with olive oil & balsamic vinegar

Bison burger with sliced avocado and asparagus

Salad with Minestrone Soup^

Stir fried veggies with salsa and guacamole. (sautee sliced bell peppers, onions in coconut oil until soft, add mushrooms and spinach)

Deli Turkey roll ups with hummus and veggies. (spread softened organic cream cheese on deli turkey slices and roll around a pickle spear)

Endless Chicken Salad^ over Greens (core Plan- serve in sprouted grain wrap)

Dinner

Stuffed Porto Patty^

Sauteed sauerkraut with chopped chicken sausage, diced pickles, and dijon mustard

Rotisserie chicken with broccoli and sliced cucumbers with plain organic yogurt and dill

Swedish Meatballs^ with mashed no-tatoes and steamed broccoli

Salmon Cakes with Red Pepper Sauce^ with greens

Carribean Chicken^ with Broccoli (Core Plan – serve with brown rice)

Chicken Fajitas with guacamole (slice organic chicken, bell peppers and onions.

Sprinkle with chili powder, cumin, garlic, and sea salt.

Bake at 350 until done) serve with desired toppings) (Core Plan – serve in sprouted grain wrap)

^ Recipes on www.eatsmartmeals.com

Shopping List (Week 2) “You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients” Julia Child

Meats/Fish/Eggs/Dairy • • • • • • • • • • • • • • • •

2 dozen eggs 1 package turkey bacon Smoked wild caught salmon 1 lb. ground bison Deli turkey (oven roasted) Canned organic chicken (Costso- Harvest Creek) Organic chicken sausage Rotisserie chicken 2 lbs ground beef 1-2 cans wild caught salmon 6-8 organic boneless, skinless chicken breasts 1 chunk parmesan cheese Organic cream cheese 1 small plain organic yogurt 4 sticks organic butter 1 container hummus (We like Publix brand plain)

Produce • • • • • • • • • • • • • • • • • • • • • • • • • • •

Organic Frozen Blueberries Veggies for omelet Veggies for stir fry Organic Romaine Lettuce Organic Spinach Organic Frozen Strawberries Extra Greens 2 onions 2 avocados 1 bunch asparagus 1 head garlic 1 organic yellow squash 1 organic zucchini 4 roma tomaotes 1 cucumber 1 head organic celery 1 lemon (more for H2O) 2 granny smith apples 4 portabello mushroom caps 1 head broccoli Fresh dill Fresh parsley Fresh cilantro 1 head cauliflower 1 organic red bell pepper 1 carton grape tomatoes 1 bunch green onions

Staple/Pantry Items • • • • • • • • • • • • • • • • • • • • • •

Chocolate Perfect Protein Vanilla Whey Protein 6 cans coconut milk (or almond milk) Cocoa powder 2 bags almonds 1 bag unsweetened shredded coconut Coconut Oil (Costco- Carrington Farms) 1 bag ground flax meal Vanilla extract (no sugar) 1 jar almond butter Stevia – liquid, spoonable, or pure (we like Stevita) Peppermint extract Olive Oil Balsamic Vinegar 1 can black or green olives Dried oregano 40 oz. organic chicken broth 1 can great northern beans 1 jar pickles (ck. ingred.)

1 jar Grapeseed Vegenaise 1 jar sauerkraut Dijon mustard

• • • • • • • • •

Sea salt (we like Real Salt) Black pepper Nutmeg Sesame oil Chili powder 2 cans crushed tomatoes Cinnamon Curry Powder 2 bags almond meal

NOTES: • Buy extra to have on hand for snacks • Double the recipes to use later or freeze • Remember that your bill may be large when you are buying the “staple” items but many of them can be used for weeks • Get creative…try to add veggies to every meal

Weekly Nutrition Plan (Week 3) Mon

Tue

Wed

Thur

Fri

Sat

Sun

Breakfast

Berry Smoothie ^

2 fried eggs (any style) in butter with ½ avocado

Apple Flax Muffin ^

Plain organic yogurt with ½ scoop Perfect Protein and smashed berries (Opt- stevia)

Blueberry Chocolate Smoothie – Handful frozen blueberries, 1 scoop chocolate Perfect Protein, coconut milk

2-3 teaspoons almond butter with 4 sliced strawberries, coconut milk, stevia and cocoa nibs

1 grapefruit + 2 slices turkey bacon

Lunch

Gazpacho ^ with Green Salad w/ Turkey Bacon

Zucchini Boats ^

Endless Chicken Salad^ over Greens (core Plan- serve in sprouted grain wrap)

Fred’s Sports Super Salad ^

Chili ^ Summer Version: add avocado, shredded cheese, spring onion, fresh cilantro

Wild caught smoked salmon with scrambled eggs, dill, cream cheese.

Grilled or oven roasted chicken breast with broccoli and asparagus

Dinner

Grass fed sirloin steak , chilizucchini mash ^, steamed broccoli

Creamy Coconut Lime Cod^ & Wilted Spinach w/ Walnuts

Vegetable Beef Soup ^ (use whatever summer veggies are handy)

Stir Fry- cut organic chicken breast into chunks and fry in coconut oil. When browned, add liquid tamari, fresh ginger, garlic, and sesame oil. Add shredded cabbage, bok choy, chopped broccoli, celery, etc.

Advanced Plan Pizza ^

Asian Turkey Lettuce Wraps ^

Roasted Vegetable Lasagna ^

^ Recipe on www.eatsmartmeals.com

Shopping List (Week 3)

Staple/Pantry Items • • “Start eating to live instead of • living to eat!”

• unknown • • Meats/Fish/Eggs/Dairy • • • 1 dozen eggs • • Organic butter • • Organic plain yogurt • • Turkey bacon • • 4 lbs ground turkey • • 1 lb raw organic cheese • • 2 cans organic chicken • • 2 lbs ground bison • • 3 lbs grass fed ground beef • • Wild caught smoked • salmon • • 2 lbs organic chicken • breasts • • 4 grass fed sirloin steaks • • 4 cod filets • • 1 block organic cream • cheese • • 1 8oz ricotta cheese • • 1 block parmesan cheese • • 1 lb. wild caughtarctic cod • • Grapeseed oil vegenaise •

2 cans coconut milk Perfect Protein Flaxseed meal Baking powder Cinnamon Nutmeg Sea Salt (I like RealSalt) Black pepper Stevia/Xylitol/Swerve Olive oil Vanilla Pecans Almond butter Cocoa nibs 2 cans tomato paste Hot pepper sauce 1 can kidney beans Oregano Chili powder Cumin 2-8 oz cans crushed tomatoes Liquid aminos Sesame oil Coconut oil Almond flour 2 jars pizza/pasta sauce Rice vinegar 1 can water chestnuts 1 can diced green chilis

Produce • • • • • • • • • • • • • • • • • • • • • • • • • •

Frozen strawberries Frozen blueberries 2 avocados 2 granny smith apples Fresh strawberries 1 grapefruit 8 organic zucchini 4 organic red bell peppers 2 organic green bell peppers 2 pints mushrooms 2 lemons Romaine lettuce Baby mixed greens Baby spinach 1 cucumber 1 tomato 2 vidalia onions 1 bunch celery 1 head garlic 2 heads broccoli 1 bunch asparagus Fresh ginger 2 limes Cilantro Summer squash Green beans

• • • • • • •

Fresh ginger 1 head cabbage Bok choy Green onions 1 head bibb lettuce 1 eggplant 1 bunch basil

NOTES: • Feel free to use any veggies you like in the stir fry and vegetable soup.

• Use any leftover veggies to add to a side salad.

• A great place to source quality wild caught fish is www.vitalchoice.com • This week’s menu has a lot of quality protein options witch may translate to a higher grocery bill.

Consider it an investment in your health.

Weekly Nutrition Plan (Week 4) Mon

Tue

Wed

Thur

Fri

Sat

Sun

Breakfast

Veggie Omelet

Boosted Bullet Coffee: I cup brewed coffee, coconut milk, cocoa powder, Chocolate Perfect Protein, 1 tsp coconut oil, 1 tsp grass fed butter (Kerrygold)

Mini Onion Quiches^

Berry Smoothie ^

2 fried eggs with ½ avocado (sprinkle with gomasaio for added nutrition)

1 grapefruit

Smoked Salmon Hash ^

Lunch

Leftover Roasted Vegetable Lasagna ^ with Salad

Taco Salad (leftover chili over romaine, with chopped avocados, black olives, cheese, cilantro, black beans, etc. Use Salsa for dressing)

Fred’s Sports Super Salad ^

Hot Chicken Salad.

Use the Chicken Salad recipe ^, put in a baking dish, sprinkle with chopped nuts and bake until warm.

Buffalo Chicken Wraps ^

Bunless bison burger with fried egg & avocado with steamed broccoli

Leftover meatballs with broccoli and mashed no-tatoes

Dinner

Basic Chili ^

Chicken Savoy^ with steamed broccoli and sauteed zucchini

Grass Fed Steak with Blasted Cauliflower ^

Italian Meatball Soup ^ with salad

Baked Salmon with Blackened/ Cajun Spice (check ingredients) with wilted spinach (dash of fresh ground nutmeg)

Swedish Meatballs^ with Broccoli and Mashed No-tatoes

Chicken Cacciatore ^ with greens with Caesar Dressing ^

^ Recipe on www.eatsmartmeals.com

Shopping List (Week 4) Produce “Let food be thy medicine.” ~Hippocrates

Meats/Fish/Eggs/Dairy • • • • • • • • • • • • • • • •

1 dozen eggs Organic butter Organic whole milk or organic plain yogurt Swiss cheese Smoked salmon 1 block organic cream cheese Organic cheddar cheese 2 lbs ground bison 2 cans organic chicken (Costco carries lg. cans) 3 lbs organic chicken breasts 3 lbs grass fed ground beef 1 block parmesan or romano cheese 4 grass fed steaks 1 lb ground turkey 4 Wild caught salmon steaks Avocado Oil Mayonnaise

• • • • • • • • • • • • • • • • • • • •

Onion 2 organic green bell peppers 1 bunch green onions 4 avocados Fresh dill 2 heads romaine lettuce Cilantro Cucumber 2 tomatoes Celery Granny smith apple 1 lemon 1 sm. Head green cabbage Bibb lettuce 3 heads broccoli Garlic 3 heads cauliflower Parsley Mushrooms Spinach

Staple/Pantry Items • • • • • • • • • • • • • • • • • • • • • • •

2 cans coconut milk Vanilla Perfect Protein Chocolate Perfect Protein Cocoa Powder Coconut Oil Coffee Shredded coconut Sea salt Pepper Gomasaio (optional) Black beans Salsa Olive oil Balsamic vinegar Hot pepper sauce Pecans Kidney beans Oregano Chili powder Cumin 8 oz crushed tomatoes 8 oz canned plum tomatoes 1 quart organic chicken broth

• • • • • •

White wine vinegar Anchovies Almond meal Nutmeg Black olives Pickles

NOTES: • The buffalo chicken wraps can also be made in a CrockPot. • This week’s menu is heavy on meals that make great leftovers. You can even make extra and freeze it for later.

Weekly Nutrition Plan (Week 5) Mon

Tue

Wed

Thur

Fri

Sat

Sun

Breakfast

Fried Eggs in Butter with 2 slices turkey bacon

Berry Smoothie ^

Scrambled eggs with salsa

2 teaspoons almond butter, handful of sliced strawberries, coconut milk, and sprinkle of stevia

1 grapefruit

Chocolate Smoothie – ½ can coconut milk, 2 tsp cocoa powder, 1 scoop chocolate Perfect Protein

Plain organic yogurt with berries & stevia (optional)

Lunch

Salad with hard boiled egg and deli turkey(roll it and cut it into rounds), any additional veggies, drizzled with olive oil and balsamic vinegar

Monterrery Chcken Salad ^

Fred’s Sports Super Salad ^ (use leftover meatloaf instead of burger if desired)

Endless Chicken Salad^ over greens

Leftover quiche with sliced tomatoes and cucumbers

Kale Salad with ½ cooked organic chicken breast, avocado, black olives, hemp seeds, tomato, olive oil and balsamic vinegar

Steak Salad – use leftover steak plus any salad ingredients you like

Dinner

Chicken Asparagus Marsala^

Core Plan: Quinoa

Meatloaf ^ (recipe is core plan) to make it advanced plan, substitute ¼ cup flax meal and ¼ cup almond flour for sprouted grain bread) with steamed broccoli and mashed notatoes

Teriyaki Salmon ^ with wilted spinach sauteed in olive oil and green beans

Crustless Broccoli Quiche ^ with side salad

Asian Turkey Lettuce Wraps ^ with Braised Bok Choy^

Grass Fed Steak with sauteed spinach and Blasted Cauliflower^

Chicken Savoy ^ with asparagus and steamed broccoli

^ Recipe on www.eatsmartmeals.com

Shopping List (Week 5) Produce “To eat is a necessity, but to eat intelligently is an art.”

La Rochefoucauld

Meats/Fish/Eggs/Dairy • • • • • • • •

• •

2 dozen eggs 1 package turkey bacon ½ lb. organic deli turkey (oven roasted) 2 lb. grass fed ground beef Canned organic chicken (Costso- Harvest Creek) 2 lbs. organic chicken breasts Kerrygold Grass Fed Butter Grass Fed Steaks (order from the link on www.eatsmartmeals.com) Organic Plain Yogurt Grass fed cheddar cheese

• • • • • • • • • • • • • • • • •

3 heads organic romaine lettuce 2 bunches asparagus 1 bunch kale 1 container mushrooms 3 heads organic broccoli 1 package frozen berries 2 heads organic spinach 3 organic tomatoes 2 avocados 2 onions 1 head garlic 1 bunch fresh parsley 2 heads cauliflower 1 cucumber 1-2 containers fresh berries 1 bunch organic celery Grapefruit

Staple/Pantry Items • • • • • • • • • • • • • • • • • • • • • • •

Extra virgin olive oil Balsamic vinegar Organic quinoa (core plan) Sea or Himalayan Salt Black pepper Marsala wine (or other red wine) 3 cans full fat coconut milk (we prefer Native Forest BPA free cans) Salsa (watch out for sugar) 1 can black olives Flax meal Almond flour 1 can organic tomato paste Hot pepper sauce (check ingredients) 1 jar almond butter Stevia (we like Stevita brand) Hemp seeds Curry powder Dried oregano Cocoa powder Perfect Protein Max Greens Avocado Oil Mayonnaise Almonds/ Pecans

NOTES: • Buy extra to have on hand for snacks • Double the recipes to use later or freeze • Remember that your bill may be large when you are buying the “staple” items but many of them can be used for weeks • Get creative…try to add veggies to every meal

Weekly Nutrition Plan (Week 6) Mon

Tue

Wed

Thur

Fri

Sat

Sun

Breakfast

Grapefruit

Berry Smoothie ^

Baked eggs. Put a pat of butter and a tablespoon of organic heavy cream in a ramekin and heat. Add egg and a handful of herbs and salt and pepper.

Bake for 3-5 minutes

Granny smith apple with almond butter

Chocolate Nut Butter Smoothie – MaxLiving Chocolate Pure Path Protein, ½ can coconut milk, 1 -2 tablespoons almond or peanut butter

Grain Free Pancakes ^ with strawberry sauce (simply put berries in a saucepan and cook down until a syrup consistency.

You can add a little stevia if necessary)

Eggs any style with turkey bacon

Lunch

Egg omelet with sauteed veggies or grass fed cheese

Fried Chicken Salad – Use leftover chicken with romaine, grass fed cheese, turkey bacon, ranch dressing

Veggie Stir Fry – throw together chopped veggies, liquid aminos or tamari and a bit of sesame oil and fry in coconut oul

Leftover Asian Turkey Lettuce Wraps with Miso Soup

Mediterranean Chicken Salad – Leftover chicken, with sun dried tomatoes, feta cheese, olives, herbs, capers, balsamic vinegar and olive oil

Rolled up deli turkey – organic turkey slices spread with cream cheese, and rolled around a pickle with hummus and grain free crackers

Tex Mex Soup

Dinner

Advanced Plan Fried Chicken with mashed cauliflower

Salmon Almondine ^

Asian Turkey Lettuce Wraps ^ with mung bean noodles (aka bean threads- check ingredients_

Mediterranean Chicken ^ with steamed broccoli

Porto Patty ^ with cauliflower rice

Zucchini Boats

Grass fed Steaks with roasted radishes and asparagus. (For the radishes, just cut them up and add a little avocado oil and bake at 400 degrees until browned)

^ Recipe on www.eatsmartmeals.com

Shopping List (Week 6) Produce “”We all eat and wouldn’t it be a sad waste of opportunity to eat badly.”

Anna Thomas

• • •

Meats/Fish/Eggs/Dairy

• • • • • • • • • • •

• • • • • • • • • • • •

2 dozen eggs 1 package turkey bacon 1 lb. organic deli turkey (oven roasted) Grass-fed cheddar cheese 2 lbs bone in chicken Grass Fed Butter 1 lbs ground turkey 1 brick organic cream cheese Goat cheese or feta cheese 1 can organic chicken • Grass fed heavy cream • 2 wild caught salmon fillets • • • • • • •

2 grapefruit 2 heads of cauliflower 1 ea – Organic Red, green, yellow bell peppers 1 large onion 1 head garlic 2 packages romaine lettuce 2 tomatoes 2 heads broccoli 1 small head cabbage 1 pint mushrooms Green onions 1 bunch radishes 2 organic zucchini 2 large portobella mushroom caps Fresh basil Fresh thyme Fresh parsley 1 small bunch spinach Celery Carrot 1 jalepeno 1 container hummus 2 packages frozen berries

Staple/Pantry Items • • • • • • • • • • • • • • • • • • • • • • • •

Extra virgin olive oil Balsamic vinegar Sea or Himalayan Salt Black pepper Almond flour Paprika Sliced almonds Capers Almond butter Tamari or liquid aminos Sesame oil Rice vinegar Water chestnuts 2 cans BPA free coconut milk Za’atar spice Pine nuts Coconut oil Sun dried tomatoes Kalamata olives Miso soup Chili Powder Cumin 1 quart free range chicken broth Pickles

Staple/Pantry Items, cont • • • • • •

Flax Meal Garbanzo ben flour Stevia Baking Powder Grain free crakers (like Simple Mills) Grain free tortillas (like Siete brand)

NOTES: • Always keep fresh herbs on hand. They can truly change the taste of a dish.

They add such a remarkable fresh touch to your food.