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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 ...

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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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