Fruits & Vegetables
Berries (for serving)
10oz mini bell peppers
1 medium onion
6 cloves garlic
1 lemon
1 avocado
9 spring/green onions
400 grams (14 ounces) small potatoes
1-2 cups broccoli
1-inch piece fresh ginger
Grains
½ cup rolled oats
4-6 slices of whole wheat bread
1 cup long-grain rice
8 oz penne/rotini pasta
Dairy & Dairy Alternatives
½ cup cottage cheese (2% or 4% milk fat)
1 ¼ cup plain Greek yogurt
2 tbsp feta crumbles
2 tbsp parmesan
¼ cup almond milk
2 ⅓ cup shredded mozzarella
½ cup goat cheese
2 cups milk
Protein
9 eggs
1 lb ground turkey breast
2 cod filets
500g ground beef
2 chicken breasts
1.5 lb skirt or flank steak
Pre-Packaged
Applesauce (for serving)
½ cup + 2 tbsp breadcrumbs
3 ½ cups low sodium chicken broth
½ cup low-sodium beef broth
½ cup coconut aminos
1 tbsp rice vinegar
1 tsp fish sauce
1 tsp toasted sesame oil
Olive/avocado oil
Herbs/Spices/Baking Supplies
Cinnamon
Thyme
Black pepper
Oregano
Salt to taste
Garlic powder
Unsalted butter
Paprika
Parsley
¼ cup unbleached all-purpose flour
2 tbsp nutritional yeast (optional)
1 tbsp arrowroot starch
1 tbsp toasted sesame seeds (for serving – optional)
