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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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