12-Week Meal Plansybervision.com/kajabi/wc/12WeekMealPlan.pdf · 2017-08-07 · 4-1 The 12-Week...

The New Neuropsychology of Weight Control

12-Week Meal Plan

4-1

The 12-Week Meal Plan

INTRODUCTION

This program is designed to assist you in making lifestyle changes as easily as possible. When you are going to the grocery store, take the shopping list with you. If you are feed-ing more than one person on this full program, you will want to increase the amount of individual fruits that you buy according to the number of people you are serving.

If you live in a large city you probably won’t have any trouble finding the grocery items. If you live in a smaller area, some items may be harder to find.

Whole wheat pasta is available in health food stores and in larger grocery stores. Some of the larger grocery stores have special health food sections; browse through this area for ideas. If you can’t find the whole wheat pasta specified, then use regular pasta as a re-placement or a vegetable pasta if available. If you cannot find a suggested fruit for a snack, replace it with another fruit that you enjoy.

Cold-pressed oils are polyunsaturated fats which have not gone through the hydroge-nation process. They contain essential fatty acids that promote the formation of healthy prostaglandins—types of hormones necessary to the immune system and necessary for a fat-burning metabolism. Some varieties of cold-pressed oils include olive, safflower, soybean, linseed, walnut, and sunflower. Olive oil is highly recommended.

The label will list the oil as cold-pressed or expeller-procssed if it falls into this category. Cold-pressed oils may be purchased in many supermarkets and health food stores.

Quick and Easy to Use Recipes

All recipes were chosen on the basis of being fairly quick and easy to fix. Frozen vegetables were used in the grocery shopping list because they are faster and easier to fix than fresh vegetables. If fresh vegetables are available and preferable to you, by all means substitute fresh vegetables over frozen.

If you are using fresh vegetables, prepare a large amount. Refrigerate them and then you can quickly and easily microwave them when ready to eat.

Most of the recipes are for four to six servings. If you are living alone, or if you are cook-

4-2

ing for just one other person, make the full amount and eat the rest of the meal as leftovers. Or if you prefer, freeze the meal for a later date and take it out when you are in a hurry or when you don’t feel like cooking that night. Another option is to use last night's dinner for lunch the next day. If you work at home, there is no problem with doing that. If you work away from home and have access to a microwave, this is a good way to have a hearty lunch. If you don’t have access to a microwave, then a hot food thermos will keep it warm.

The fat content of all recipes is 20 percent or lower . (This percentage does not include the addition of the recommended three to four servings of good fat per day such coconut oil and nuts. Calories from these healthful sources don't count).

Each daily set of menus averages around 1500 calories. This is a good amount for women to start at. If men are eating these recipes too, they will want to eat about 1/3 more than is listed, or at least 500 calories more.

We can’t emphasize enough eating until you are satisfied and getting enough calories each day. It may seem like a lot of food as you begin this program if you were previously eating 1000 calorics or less each day. Do your best to get plenty of fresh fruit and vegetables each day. We have at-tempted to keep whole grain dishes in proportion with vegetable and fruit servings each day

Desert Recipes Listed

Dessert recipes are listed in the recipe section. We have emphasized using recipes that don’t con-tain any sugar. The dessert recipes were not calculated in the weekly totals. If you want to use one of these recipes, then be sure to add the ingredients to your shopping list to assure you have all the food items available for baking.

Every meal is listed for the first three weeks. Starting the fourth week, two meals were removed. This will give you an opportunity to choose what you would like or to use these meals for eating leftovers.

If you choose a recipe be sure to add the ingredients to your fourth week shopping list. In the fifth week, four meals were removed. Again, this gives you an opportunity to repeat favorite meals or to have leftovers.

Whenever choosing a recipe, be sure to add the ingredients to your fifth week shopping list. In the sixth week, six meals were removed, and so on with each week having two more meals removed.

Eating healthy can be fun and can taste good too. Healthy eating in the past meant eating “weird” foods, bur we think you will find that this isn’t so.

Take these lifestyle changes as a challenge and focus on feeding yourself and your family well and healthily. Bon appetit!!

THE NEW NEUROPSYCHOLOGY

4-3

SPECIAL GUIDELINES

ACCEPTABLE COLD CEREALS (Listed in grams (g) by he amount of sucrose or oth-er added sugars:

ACCEPTABLE COOKED CEREALS (No sugar added)

Cream of RiceCream of WheatGritsMalt-o-MealOat Bran - plain - all brandsOatmeal - plain - all brands - Quick or old fashioned Uncle SamWheat HeartsWheatenaZoom

EATING LUNCH OUT

Fast Food Restaurants:1. Occasionally order a hamburger without mayonnaise or special sauce and no salt.2. Chicken salad - low-calorie, no-oil dressings arc available at many fast food

restaurants. Salad Bars - Be careful with the salad dressing.3. Baked potatoes with chili or cottage cheese,4. Deli or subway sandwiches - order turkey on whole wheat bun or rye bread

with no mayonnaise and no oil and vinegar,5. Roast chicken sandwich with no mayonnaise.6. Bean burritos with hot sauce.

Kix - 3 g Rice Chex - 2 gTotal Corn Flakes - 2 gPost Crispy Critters - 3 gProduct 19 - 3 gRice Krispies - 3 g SSpecial K - 3 gWheat Chex - 3 gWheaties - 3 gWhole Wheat Total - 3 g

Grape Nuts - 0Shredded Wheat - 0Shredded Wheat ‘n Bran - 0 SSpoon Size Shredded Wheat - 0Cheerios - 1 gKellogg’s Com Flakes - 2 gNutri Grain Wheat Cereal - 2gPost Corn Flakes - 2gCorn Chex - 3 gCrispix - 3 g

4-4

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1

B R E A K F A S T D I N N E R S N A C K SL U N C H

*Rec

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in st

udy

guid

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(It is recommended that you print out each of the 12 meal plan charts)

4-5

WEEK 1 SHOPPING LISTCanned Goods Frozen Produce

2 - 8-oz. pineapple juice 2 - 12-oz. apple juice concentrate 1 container alfalfa sprouts1 - 16-oz. lemon juice 5 -12 oz. orange juice 1 butternut squash1 - 6-oz. water-pack tuna 1 -12 oz. pineapple juice 5 lb. carrots1- 16 oz. refried beans 1- 20-oz. broccoli 3 lb. celerySmucker’s Simply Fruit - 12 - 20-oz. green beans 1 cucumber1 - 32-oz. safflower oil 1-20 oz. mixed vegetables 1 bulb fresh garlic1 - 32-oz. calorie mayonnaise 2 - 20 oz. peas 4 heads lettuce lo-calorie oil salad dressing 1 - 20 oz. spinach 10 large mushrooms2 - 16-oz. whole tomatoes 7 onions

1 - 28-oz. whole tomatoes Dairy 1 bunch green onions

3 - 6-oz. tomato paste 1 dozen eggs 1 bunch parsley1 - 8-oz. tomato sauce 1 pkg cheddar cheese 4 green peppers1 - 16-oz. tomato sauce 1 lb. Mozzarella cheese 1 lb. small new potatoes1 - 2-oz. pimento 2 gallons milk 4 large tomatoes1 - 10-oz. low salt chicken broth 1 quart buttermilk 1 lb. zucchini1 - 10-oz. Cream of Chicken soup 2 - 32 oz. plain yogurt

Grocery Items Meat Other Spices1 pkg. whole wheat Pita bread 4 lb. ground turkey/chicken baking powderq loaf French bread 15 chicken breasts baking soda1 pkg. English muffins 2 cups crab meat basil bay leaf1 loaf rye bread 3-oz sliced turkey breast beef bouillon granules2 loaves whole wheat bread 1/2/lb. lean beef black pepper1 pkg. whole wheat tortillas 2 lb. halibut steaks chicken bouillon granules12 - oz. wheat germ chili powder10 lb. whole wheat flour Produce cinnamon

5 lb. popcorn 16 apples cornstarch1 lb. dried mix beans 6 bananas curry powder10 lb. brown rice 1 large grapefruit oregano4.5 lb. rolled oats 2 lb. grapes paprika1 lb. whole wheat noodles 1 lemon parsley flakes2 lb. whole wheat spaghetti 1 favorite melon prepared mustardGrapenuts 4 oranges tabasco sauceNutri-Grain corn cereal 2 pears 1 pkg. taco seasoning mix1 - 9.6-oz. box milk 1 cup strawberries thyme

4-6

WEE

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2


4-7


2 - 16 oz. crushed pineapple 1 dozen eggs 8 small new potatoes1 - 14-oz. pizza sauce 1 lb. cottage cheese 2 large tomatoes1 - 6-oz. tomato paste 1 lb part skim Mozzarella cheese 1 yam1- 30 oz. tomato puree 1- 8 oz. Parmesan cheese

1 - 8 oz. no salt tomato puree 1 gallon milk Frozen1 - 15-oz. kidney beans 1 - 8 oz. yogurt 3 - 12-oz. apple juice concentrate1 - 16-oz. no salt green beans 1 cube butter 1 - 6- oz. orange juice concentrate1 - 6 oz. water pack tuna 1 - 12-oz. pineapple juice

1 - 10-oz. low salt chicken broth Meat 6 - 12-oz. orange juice

1 - quart lo salt V-8 juice 2 lbs. ground turkey/chicken 1 - 12-oz. pineapple/banana juice18 chicken breasts 1 - 16 oz. blueberries

Grocery Items 1/4 lb. turkey/chicken ham 2 - 20-oz. green beans

1 loaf French bread 2 lb. halibut steaks 1- 20-oz. peas1 pkg. English muffins 1 - 20-oz. spinach

8 whole wheat hamburger buns Produce1 pkg. whole wheat pita bread 7 apples1 loaf whole wheat bread 10 bananasCheerios 1 large grapefruits

2 1/2 lbs. whole wheat spaghetti 1 lb. grapes

1 lb. fusilli whole wheat pasta 2 kiwi fruit1 pkg. dried onion soup mix 1 lemon1 lb. dried red beans 1 mango

5 oranges

Spices 7 onionscelery seed 1 pineappledill weed 1 cup strawberriesdry minced onions 1 container alfalfa sproutsground ginger 4 lb. carrotsred pepper 1 head cauliflowertarragon 2 lb. celery

1 bulb fresh garlic

Specialty 2 heads lettuce

1 lb. dates 16 mushrooms1 lb. raisins 4 onions

4-8

WEE

K TW

O

D

AY O

NE

DAY

TW

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AY T

HRE

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DAY

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DAY

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4-9


2 - 8 oz. crushed pineapple 2 - 12 oz. apple juice 3 apples1 - 16 oz. crushed pineapple 6 - 12 oz. orange juice 5 bananas1 - 16 oz. peach halves 6 - 12 oz. pineapple-orange juice 2 large grapefruit1 - 8 oz. pineapple slices 1 - 16 oz. blueberries 3 lb. grapes1 - 16 oz. sugar-free applesauce 1 - 20 oz. green beans 1 favorite melonSmucker’s Simply fruit - any type 3 - 20 oz. peas 2 oranges1 - 16 oz. pumpkin 1 - 20 oz. spinach 2 pears1 - 16 oz. creamed corn 1 cup strawberries

1 - 8 oz. tomato sauce Dairy 1 container alfalfa sprouts

1 - 16 oz. tomato sauce 2 dozen eggs 1 head cabbage2 - 28 oz. whole tomatoes 1 - 32 oz. cottage cheese 3 lbs. carrots2 - 16 whole potatoes 2 gallons milk 1 lb celery1 - 16 oz. no salt green beans 1 quart buttermilk 3 heads lettuce1 - 15 oz. kidney beans 1 - 32 oz. plain yogurt 6 onions1 - 15 oz. garbanzo beans 1 bunch green onions

1 - 6 oz. water pack tuna Meat 1 bunch parsley

1 - 12 oz. water pack tuna 1/4 lb. turkey/chicken ham 4 green peppers

2 - 10 oz. low salt chicken broth 6 oz. sliced turkey breast 1 lb. potatoes

3 lb. ground turkey/chicken 3 large tomatoes

Grocery Items 1/4 lb. cooked shrimp

1 loaf sourdough French bread 2 chicken breasts2 loaves whole wheat bread

2 whole wheat bagels Other Spices2 whole wheat Hoagie buns almond extract2 lbs. rolled wheat dried parsley2 lbs. rolled oats (not quick) ground cloves1 lb. barley ground fennel1 lb. cornmeal Worcestershire sauce1 lb. whole grain spaghetti1 lb. whole wheat noodles SpecialtyOat bran cereal 1/2 lb. raw sunflower seedsCream of Rice cereal 1 cup slivered almonds1 lb. Hurst 15-bean Soup Mix 1 lb. unsalted pretzels

4-10

WEE

K FO

URW

EEK

TWO

DAY

ON

E

D

AY T

WO

DAY

TH

REE

D

AY F

OU

R

D

AY F

IVE

D

AY S

IX

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4-11

WEEK 4 SHOPPING LISTCanned Goods Dairy 2 - 12 oz. evaporated milk 1 dozen eggs1 - 8 oz. crushed pineapple 1 lb. Mozzarella cheese2 - 28 oz. whole tomatoes 1 gallon milk 1 - 8 oz. tomato sauce 1 quart buttermilk1 - 16 oz. tomato sauce 1 - 32 oz. plain yogurt3 - 6 oz. tomato paste1 - 15 oz. pinto beans1 - 16 oz. refried beans Meat1 - 6 oz. water pack tuna 11 chicken breasts1 - 10 oz. low salt chicken broth 5 lb. ground turkey/chicken1 - 10 oz. Cream of Chicken soup 6 oz. sliced turkey breasts

2 lb. halibut steak

Grocery Items1 loaf sourdough French bread Produce1 pkg. whole wheat Pita bread 12 apples2 loaf whole wheat bread 3 bananas1 pkg. English muffins 2 large grapefruit1 pkg. wheat hamburger buns 3 lb. grapes2 pkg. corn tortillas 1 lemon1 pkg. whole wheat tortillas 2 oranges1 lb. dry mixed beans 2 pears1 lb. whole wheat noodles 1 container alfalfa sprouts1 lb. whole wheat spaghetti 1 butternut squash

4 lb. carrots

Spices 1 lb. celery1 pkg. taco seasoning 1 cucumber

3 heads lettuce

Frozen 5 onions2 -12 oz. apple juice 1 bunch green onions3 - 12 oz. orange juice 3 green peppers1 - 12 oz. pineapple juice 14 potatoes1 - 20 oz. broccoli 3 tomatoes1 - 20 oz. mixed vegetables 1 bunch parsley3 - 20 oz. peas 1 bulb garlic

4-12

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4-13

WEEK 5 SHOPPING LISTCanned Goods Dairy 1 - 8 oz. crushed pineapple 1 dozen eggs2 - 16 oz. crushed pineapple 1 lb. Mozzarella cheeseSmucker's Simply Fruit 1 gallon milk 1 - 30 oz. tomato puree1 - 8 oz. tomato puree

2 - 8 oz. plain yogurt

3 - 6 oz. tomato paste1 - 16 oz. no salt green beans1 - 16 oz. creamed corn Meat1 - 15 oz. kidney beans 21 chicken breasts1 - 2 oz. pimento 1 lb. ground turkey/chicken1 - quart low salt V8 juice. oup 2 cups crabmeat

2 lb. halibut steak

Grocery Items1 box dried onion soup mix Produce1 pkg. whole wheat Pita bread 7 apples1 loaf whole wheat bread 8 bananas1 pkg. English muffins 3 large grapefruit1 pkg. whole wheat hamburger buns 1 lb. grapesCHECK your Grapenuts supply 1 lemonCHECK your brown rice supply (9 cups) 5 oranges

1 cup strawberries1 1/2 lbs. banana squash

1 lb. whole wheat spaghetti

1 head cabbage4 lb. carrotsSpices2 lb. celeryCHECK bouillon granule supply

18 mushrooms3 heads lettuce

Frozen 3 onions2 -12 oz. apple juice concentrate 1 bunch green onions4 - 12 oz. orange juice concentrate 4 green peppers1 - 12 oz. pineapple juice1 - 20 oz. broccoli

3 tomatoes

1 - 20 oz. mixed vegetables1 bunch parsley

3 - 20 oz. peas1 bulb garlic

1 yam

CHECK lemon juice supply

4-14

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D

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6


4-15

WEEK 6 SHOPPING LISTCanned Goods Dairy1 - 16-oz. pear halves 1 dozen eggs1 - 8-oz. crushed pineapple 1 lb. cottage cheese1 - 16-oz. tomato sauce 1 gallon milk 1 - 28-oz. whole tomatoes 1 - 32 oz. plain yogurt1 - 6-oz. water-pack tuna1 -12-oz. water-pack tuna Meat3 -10-oz. low salt chicken broth 8 chicken breasts

1/4 lb. turkey/chicken ham

Grocery Items 1 lb. ground turkey/chicken

1 loaf whole wheat bread 6 oz. sliced turkey breast1 load rye bread1 pkg. whole wheat Pita Bread Produce1 lb. whole wheat noodles 2 kiwi fruit1 loaf whole wheat bread 3 bananas1 lb. unsalted pretzels 2 large grapefruit1 lb. whole wheat fusilli 2 lb. grapes1 box dried onion soup mix 1 pineappleGrapenuts 3 oranges2 lb. brown rice 1 cup strawberries1 lb. Hursts 15-Bean Soup Mix 1 mango2 lb. brown rice 1 container alfalfa sprouts5 lb. whole wheat flour 1 head cabbage1 lb. wheat germ 4 lbs. carrots

1 bulb garlic

Frozen 2 heads lettuce

2 - 12-oz. apple juice concentrate 2 onions4 - 12-oz. orange juice 2 bunches green onions1 - 12-oz. pineapple juice 2 green peppers1 - 20-oz. broccoli 10 potatoes1 - 20-oz. green beans 3 lbs. celery

1 - 20-oz. peas

1 - 20-oz. spinach

4-16

WEE

K FO

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EEK

TWO

DAY

ON

E

D

AY T

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EEK

7


4-17

WEEK 7 SHOPPING LISTCanned Goods1 - 8 oz. crushed pineapple

Smucker’s Simply Fruit - any flavor 1 - 16 oz. whole tomatoes1 - 6 oz. tomato paste1 - 13 oz. pizza sauce1 - 16 oz. refried beans1 - 12-oz. evaporated milk - 10-oz. low salt chicken broth 1 - 10-oz. Cream of Chicken soup 1 - bottle lemon juice

Dairy 1 dozen eggs

1 lb. cottage cheese1 gallon milk3 - 8-oz. plain yogurt 1 - 32 oz. plain yogurt 1 lb. Mozzarella cheese

Meat7 chicken breasts2 lb. ground turkey/chicken

1 - bottle reduced calorie salad dressing 2 lb. halibut steaks

Grocery Items1 loaf whole wheat bread Produce1 pkg. whole wheat English muffins 4 apples1 pkg. whole wheat flour tortillas 6 bananas1 pkg. whole wheat elbow macaroni 1 large grapefruit1 lb. whole wheat or spinach noodles 1 lb. grapes1 lb. dried mix beans 1 lemon1 lb. unsalted pretzels 4 oranges1 lb. dry mixed beans 4 lb. carrots1 lb. whole wheat noodles 2 lb. celery1 lb. whole wheat spaghetti 3 heads lettuce

1/4 lb. mushrooms3 onions

Frozen 11 bunch green onions 1 - 12-oz. unsweetened apple juice 3 heads lettuce2 - 12-oz. unsweetened orange juice 5 onions1 - 12-oz. unsweetened pineapple juice 1 bunch green onions1 - lb. blueberries 3 green peppers1 - 20-oz. green beans 2 large potatoes1 - 20-oz. peas 3 tomatoes1 - 20-oz. spinach 10 dates

4-18

WEE

K FO

URW

EEK

TWO

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ON

E

D

AY T

WO

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8


4-19

WEEK 8 SHOPPING LISTCanned Goods1 - 8 oz. crushed pineapple

1 - 16 oz. crushed pineapple1 - 16 oz. pumpkin1 - 16-oz. whole tomatoes2 - 28-oz. whole tomatoes1 - 8-oz. tomato sauce1 - 16-oz. tomato sauce2 - 6-oz. tomato paste2 - 15-oz. pinto beans1 - 15-oz. kidney beans1 - 15-oz. garbanzo beans1 - 16-oz. no salt green beans1 - 12-oz. evaporated milk

Grocery ItemsSour dough French bread1 loaf whole wheat bread1 pkg. whole wheat Pita bread1 pkg. com tortillas1 lb. whole wheat spaghetti1 lb. whole wheat macaroni1 lb. unsalted pretzels5 lb. whole wheat flour1 cylinder rolled oatsGrapenuts

Frozen 1 - 12-oz. unsweetened apple juice 2 - 12-oz. unsweetened orange juice 1 - 12-oz. unsweetened pineapple juice 1 - 20-oz. peas1 - 20-oz. spinach

3 - 20 oz. peas

Dairy 1 dozen eggs

1 lb. cottage cheese1 gallon milk 2 - 8-oz. plain yogurt

Meat 6 oz. sliced turkey2 chicken breasts1 lb. ground turkey/chicken

Produce1 apple5 bananas3 large grapefruit

1 lb. grapes1 cup strawberries4 lb. carrots2 lb. celery3 heads lettuce1/4 lb. mushrooms1 container alfalfa sprouts 1 head cabbage2 lb. carrots2 lb. celery1 bulb garlic3 heads lettuce6 onions1 bunch green onions2 green peppers6 potatoes1 large tomato10 dates1 sprig garlic

4-20

DAY

ON

E

D

AY T

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TH

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EEK

9


4-21

WEEK 9 SHOPPING LISTMeat9 chicken breasts

2 lb. halibut

Produce4 apples5 bananas2 kiwi fruit1 mango2 oranges1 pineapple1 cup strawberries1 container alfalfa sprouts3 lb. carrots1 lb. celery1 bulb garlic1 head lettuce1/4 lb. mushrooms1 onion1 green pepper4 potatoes11 lb. small new potatoes

10 dates

Canned GoodsSmucker’s Simply Fruit - any flavor

1 - 16-oz. creamed com 1 - 30-oz. tomato puree1 - 6-oz. tomato paste1 - 16-oz. no salt green beans1 - 6-oz. water-pack tuna5 - 10-oz. low salt chicken broth

Grocery Items1 loaf whole wheat bread1 lb. whole wheat spaghetti1 pkg. whole wheat Pita bread1 pkg. com tortillas1 lb. whole wheat fusilli

Frozen 1 - 12-oz. unsweetened apple juice 2 - 12-oz. unsweetened orange juice 1 - 20-oz. broccoli1 - 20-oz. green beans1 - 20-oz. peas

Dairy1 dozen eggs1 gallon milk 2 - 8-oz. plain yogurt1 - 20-oz. spinach

3 - 20 oz. peas 1 sprig garlic

4-22

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4-23

WEEK 10 SHOPPING LISTMeat1/2 lb. ground turkey/chicken

6 oz. sliced turkey1/2 lb. lean ground beef3 chicken breasts2 cups crab meat

Produce2 bananas1 large grapefruit1 lb. grapes1 favorite melon1 orange1 container alfalfa sprouts2 heads cabbage2 lb. celery1 cucumber

1 bulb garlic2 heads lettuce1 onion1 bunch green onions1 green pepper4 tomatoes

10 dates

Canned Goods2 - 16-oz. crushed pineapple

2 - 16-oz. whole tomatoes1 - 6-oz. tomato paste1 - 12-oz. water-pack tuna1 - 2-oz. diced pimento “4 - 10-oz. low salt chicken broth

Grocery Items1 loaf French bread 1 loaf whole wheat bread1 loaf rye bread1 pkg. whole wheat English muffins 1 lb. whole wheat or vegetable noodle 1 lb. whole wheat spaghetti1 lb. unsalted pretzels

Frozen 1 - 12-oz. unsweetened apple juice 2 - 12-oz. unsweetened orange juice 1 - 20-oz. mixed vegetables2 - 20-oz. peas

Dairy1 dozen eggs1 lb. cottage cheese2 - 8-oz. plain yogurt1/2 gallon milk1 - 20-oz. spinach


4-24

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4-25

WEEK 11 SHOPPING LISTMeat4 chicken breasts

1/4 lb. shrimp

Produce2 bananas1 apple1 orange1 cup strawberries8 carrots1 lb. celery1 head lettuce1 onion1 bunch green onions1 green pepper


1 - 16-oz. unsweetened peach slicesSmucker’s Simply Fruit - any flavor4 - 10-oz. low salt chicken broth

Grocery Items1 pkg. whole wheat Hoagie buns 1 loaf whole wheat bread1 lb. unsalted pretzels

Frozen 1 - 12-oz. unsweetened apple juice 2 - 12-oz. unsweetened orange juice 1 lb. blueberries

Dairy1 dozen eggs1 lb. cottage cheese2 - 8-oz. plain yogurt1/2 gallon milk3 - 20 oz. peas 1 sprig garlic

4-26

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4-27

WEEK 12 SHOPPING LISTMeat1/2 lb. ground turkey/chicken

1 lb. ground turkey/chicken2 lb. halibut steak

Produce1 apple1 lb. grapes1 lemon1 orange1 container alfalfa sprouts2 lb. carrots1 lb. celery1 head lettuce1 onion1 bunch green onions1 green pepper3 tomatoes

1 lb. yams

10 dates


1 - 16-oz. unsweetened applesauce 1 - 16-oz. tomato sauce1 - 12-oz. water-pack tuna

Grocery Items1 pkg. whole wheat Pita bread1 loaf whole wheat bread1 pkg. corn tortillas1 lb. unsalted pretzels

Frozen 1 - 12-oz. unsweetened apple juice 2 - 12-oz. unsweetened orange juice 1 - 20-oz. spinash2 - 20-oz. peas

Dairy 1 dozen eggs1/2 gallon milk2 - 8-oz. plain yogurt1 - 20-oz. spinach


12-Week Meal Plansybervision.com/kajabi/wc/12WeekMealPlan.pdf · 2017-08-07 · 4-1 The 12-Week...

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Transcript of 12-Week Meal Plansybervision.com/kajabi/wc/12WeekMealPlan.pdf · 2017-08-07 · 4-1 The 12-Week...