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CORE FOOD PLAN Weekly Planner and Recipes Version 1 CORE FOOD PLAN – A WEEK OF MEALS & SNACKS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Breakfast n n n n n n n Fresh Spinach Kale Pineapple Sage Turkey Apple Strawberry Overnight Steel- High-Protein Quiche Cups* Banana Sausage* Cinnamon Mango Cut Oats* Pumpkin Smoothie* Amaranth Smoothie* Pancakes* n n n Orange Egg Pecans Porridge* n Pure Maple n n Berries Chia seeds n Peppermint Syrup n Green Tea Berries Snack n n n n n n n Almonds Celery Rice Cakes Hard-Boiled Egg Fresh Pear Celery 70% Dark topped with Chocolate n n n n n 70% Dark Sweet Potato Balsamic Pecans Almond Butter Chips Chocolate Hummus* n Roasted Beets* Sunflower Seed n Butter Pumpkin Seeds n Dried Cherries Lunch n n n n n n n Quinoa Salad LO Mary’s Three Bean LO Spice- Black Bean LO Tender Eye LO Coconut with Chicken, Minestrone Salad with Rubbed Cocoa Soup of Round Steaks Chicken Dal* Grapes and Soup* Roasted Beets Chicken Breast* with Lime Zest* with Lemon n Brown Rice Almonds* and Almonds* and Rosemary* n n n LO Parmesan LO Lime- Blue Corn Chips n Steamed n n n Sugar-Snap Crisps* LO Spice- Scented LO Arugula and Broccoli Peas and Rubbed Coconut Rice* Baby Greens* Carrot Sticks Chicken Breast* n Spring Mix Salad Snack n n n n n n n Greek Yogurt Avocado, LO Pumpkin Red Pepper Greek Yogurt Apple Blue Corn Chips (sliced/ Cranberry Strips, Celery n n n Spiced Seed Pumpkin Seeds Black Bean Crackers* chopped) with Muffin* Sticks dipped in Hummus* Cumin, Salt and n n Hot Tea Guacamole* Pepper, Lemon Juice Dinner n n n n n n n Mary’s Spice-Rubbed Halibut and Parmesan Tender Eye of Coconut Asian Turkey Minestrone Chicken Breast* Broccoli* Chicken Round Steaks Chicken Dal* Cabbage Soup* Tenders* with Lemon Boats* n n n Roasted Beets Lime-Scented Brown Rice and Rosemary* n n n Parmesan with Greens* Coconut Rice* Sautéed Green Fresh Pineapple n Steamed n Crisps* Beans* Arugula and n n Pumpkin Mixed Greens Broccoli Baby Greens* n Cranberry Salad Roasted Sweet n Mixed Greens Muffin* Potato Fries* Salad *Recipe included Leftover – LO © 2015 The Institute for Functional Medicine CORE FOOD PLAN – SHOPPING GUIDE Note: This shopping list represents the amount of food needed for the recipes as listed, which equals 2 servings for breakfasts and 4 servings for most of the lunches and dinners. If cooking for one, make adjustments to the recipes and this shopping list accordingly. Fresh Produce Meat/Fish/Eggs/ Grains/Legumes Condiments/Oils Vegetables Plant Proteins Amaranth–1 cup Tamari Sauce–wheat-free or o o Carrots, shredded–1 10-oz pkg Chicken thighs, boneless, Lite Soy Sauce o o Steel-cut oats–1.5 cups o no skin–1 lb Extra-virgin olive oil–16 oz Carrots, baby–1 10-oz pkg o o Rolled oats–1 cup o Chicken Breasts, Boneless– o Coconut oil–8 oz Carrots, reg.–8-oz pkg o o Pasta, Rotini–8 oz 4.5 lbs o Sesame oil–4 oz Baby Spinach–1 large pkg o o Rice Cakes, plain Ground Turkey Breast–2 lbs o (10 oz) o Balsamic Vinegar Basmati Rice–1 cup o Turkey Italian Sausage–1.5 lbs o Spring Mix–1 large pkg (10 oz) o o Rice Vinegar Brown Rice–1 cup o Halibut–1 lb cut into 4 oz ilets o Arugula–4-6-oz pkg o o Hot Red Pepper Sauce Quinoa–1.5 cups o Eye of Round Steak–1 lb o Red Bell Peppers–3 o o Italian Bread Crumbs–1 cup pounded into four 4 oz steaks o Jalapeno Pepper–1 sm o Organic Blue Corn Chips– Omega-3-rich, Cage-Free o Spices Yellow Onion–3 o o Eggs–1 dozen 1 pkg (10 oz) Red Onion–3 o Yellow Split Peas–2 cups o Garlic Powder o Green Onions–2 bunches (16 oz) o Unreined Sea Salt Dairy/Dairy Alternative o Garlic–3-4 bulbs or minced o Black Pepper in jar o Nuts/Seeds Crushed Red Pepper Feta Cheese–2 oz o Ginger–≈3 inch root o o Italian Seasoning Cottage Cheese–1%, 8 oz o Celery–1 bunch o o Almonds, raw, whole–½ cup o Cumin Greek Yogurt–6-8 oz (2) o Sugar Snap Peas–1 sm pkg o o Almonds, slivered–1 cup o Cinnamon Fresh Grated Parmesan o Beets–1 bunch (4-5 beets) o o Cashews, raw–½ cup o Turmeric Kale–1-2 bunches Cheese–8 oz o o Walnuts–½ cup o Curry Powder Part-Skim Mozzarella–4 oz o Sweet Potatoes–5 o o Pecans–½ cup o Chili Powder Unsweetened Coconut o Broccoli–2 bunches o o Pumpkin Seeds–½ cup Milk–1 carton o Dry Mustard Broccoli Slaw–1 pkg (10-12 oz) o o Chia Seed and Flax Seed, Unsweetened Almond Milk– o o Allspice, ground Chinese Cabbage–1 sm head o o 1 carton ground Pumpkin Pie Spice Avocado–1 o o Tahini Paste o Vanilla Fresh Prepared Guacamole o o Coconut Flour–½ cup Frozen Foods o Tarragon Fresh Cilantro, Parsley, Mint, o o Almond Flour–½ cup o Basil Basil Sage, Thyme, Rosemary o Almond Butter Petite Green Bean–8 oz o o Baking Soda o Sunlower Seed Butter Strawberries, o o Unsweetened–4 oz Mango, Unsweetened–4 oz Miscellaneous o Canned Goods Dark Chocolate Chips, o Petite Diced Tomatoes– Fruit, Fresh o 70%–8-12 oz 28 oz (1) Cocoa Powder–2 T o Dark Red Kidney Beans– Oranges–2 o o Vanilla Protein Powder, 15 gm 15 oz (2) o Lemons–6-7 protein/serving o Cannellini Beans–15 oz (2) o Local Honey–4 oz Limes–3 o o Chick Peas–15 oz (1) o Maple Syrup, Pure–4 oz Grapes–2 cups o o Black Eyed Peas–15 oz (1) o Peppermint and Green Tea Pineapple–1 o o Black Beans–15 oz (3) o Arrowroot Powder–1 T Banana–1 o o Pumpkin Puree–15 oz (1) o Dried Cherries–4 oz Time Saver Tips: Cranberries–½ cup o o Lite Coconut Milk–14 oz (1) Apple–3 o n Roast 4–5 beets for day 2 dinner o Marinara Sauce–8 oz jar and use 2 the next day for day Blueberries or Berries o 3 salad. o Vegetable Broth–32 oz carton in Season–8 oz o n Get 32-oz jar of minced garlic in (2) Pear–1 place of 3–4 bulbs of fresh garlic. o Chicken Broth–32 oz carton (2) o © 2015 The Institute for Functional Medicine CORE FOOD PLAN – RECIPE INDEX Fats & Oils: Dairy/Dairy Alternatives: 15 Coconut Chocolate Trules 5 Almond Milk 17 Dehydrated Kale Chips* Starchy Veggies: 19 Dehydrated Sweet Potato Chips 10 Balsamic Roasted Beets with Cinnamon* 20 Everyday Basic Vinaigrette* 18 Dehydrated Sweet Potato Chips 22 Guacamole 19 Dehydrated Sweet Potato Chips with Cinnamon* 33 Pumpkin Cranberry Muins 35 Roasted Beets with Greens Nuts & Seeds: 36 Roasted Sweet Potato Fries 40 Spiced Seed Crackers 42 Sweet Potato Hummus* Proteins: Fruit: 9 Asian Turkey Cabbage Boats 13 Citrus Carrot Juice Spritzer* 14 Coconut Chicken Dal* 16 Dehydrated Apple Chips 21 Fresh Spinach Quiche Cups 26 Kale Pineapple Banana Smoothie* 23 Halibut and Broccoli 41 Strawberry Mango Smoothie* 25 High-Protein Pumpkin Pancakes* 45 Tips for Dehydrating Fruits and Vegetables* 26 Kale Pineapple Banana Smoothie* Grains: 29 Mary’s Minestrone Soup* 7 Apple Cinnamon Amaranth Porridge 31 Parmesan Chicken Tenders 25 High-Protein Pumpkin Pancakes* 32 Parmesan Crisps 27 Lime-Scented Coconut Rice 37 Sage Turkey Sausage 29 Mary’s Minestrone Soup* 39 Spice-Rubbed Chicken Breasts 30 Overnight Steel-Cut Oats 41 Strawberry Mango Smoothie* 34 Quinoa Salad with Chicken, Grapes 43 Tender Eye of Round Steaks with and Almonds Lemon and Rosemary Condiments: Non-Starchy Vegetables: 6 Anti-Inlammatory Spice Blend 8 Arugula and Baby Greens 20 Everyday Basic Vinaigrette* 17 Dehydrated Kale Chips* 24 Healthy Ketchup* 24 Healthy Ketchup* 38 Sautéed Green Beans Beverages: 45 Tips for Dehydrating Fruits and Vegetables* 13 Citrus Carrot Juice Spritzer* 28 Make-Ahead Peppermint Tea Legumes: 11 Black Bean Cocoa Soup with Lime Zest *Asterisks refer to recipes that are in more than one 12 Black Bean Hummus food category. 14 Coconut Chicken Dal* All recipes are included on the following pages 42 Sweet Potato Hummus* in alphabetical order. 44 Three Bean Salad with Roasted Beets Recipes are marked as Vegan VE, Vegetarian V and Almonds Lacto-vegetarian VL , Ovo-vegetarian VO, Ovo-lacto-vegetarian VOL or Pescatarian P where appropriate © 2015 The Institute for Functional Medicine
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