HGG reset 28 days of nourishing meals
welcome
I
t’s our mission to help you develop a trusting relationship with your body, find joy in food and fitness, break free from guilt or restriction and connect with like-minded women over shared experiences. We know that so many women struggle in silence while trying to find a balance between food, fitness and health because we’ve been there, too. That’s why we focus on what to add to your life rather than take away. We advocate for deliciously satisfying meals made from everyday ingredients, occasional treats made to help you feel as good as they taste,
staying active in ways you enjoy, and finding time to take care of YOU because you want to, not because you think you have to. The Healthy Glow Collective is a mindset and a lifestyle designed to help you look and feel your best on your own terms. And inside all our Healthy Glow Guide programs, we give you our best tools and strategies to do just that. We can’t wait for you to explore all that’s available to you within this supportive community. Welcome home!
Hello! We’re so glad you’re here. #HGGRESET | WWW.HEALTHYGLOW.CO | 3
welcome
I
t’s our mission to help you develop a trusting relationship with your body, find joy in food and fitness, break free from guilt or restriction and connect with like-minded women over shared experiences. We know that so many women struggle in silence while trying to find a balance between food, fitness and health because we’ve been there, too. That’s why we focus on what to add to your life rather than take away. We advocate for deliciously satisfying meals made from everyday ingredients, occasional treats made to help you feel as good as they taste,
staying active in ways you enjoy, and finding time to take care of YOU because you want to, not because you think you have to. The Healthy Glow Collective is a mindset and a lifestyle designed to help you look and feel your best on your own terms. And inside all our Healthy Glow Guide programs, we give you our best tools and strategies to do just that. We can’t wait for you to explore all that’s available to you within this supportive community. Welcome home!
Hello! We’re so glad you’re here. #HGGRESET | WWW.HEALTHYGLOW.CO | 3
about
T
he HGG Reset is exactly how we eat when we want to feel our best. It’s a four week focus on nourishing your body with foods that work in your favor, while stripping back what weighs you down. There aren’t any “yes/no” lists, but we’ve intentionally designed this program to help you 1) eat more plants 2) promote digestion and 3) prepare easy, flavorful meals with step-by-step meal prep guidance. Establish a new, sustainable eating pattern with healthy, satisfying food that tastes as good as it makes you feel!
our approach Over the past few years, the conversation in the wellness industry has experienced a welcome change and shifted to one of body positivity, acceptance and understanding. Yet the magnetic pull of the before and after physical transformation is no more evident than in the incredible success of trainers and fitness personalities that partially arose from sharing their 6-pack abs or bikini-clad bodies. And that’s exactly what we set out to do differently with our Healthy Glow Guide programs. To help you look and feel your best by encouraging authenticity, advocating for (and actually living) balance and connecting with a like-minded community over shared experiences. We are passionate about making healthy food and fitness an even easier part of your everyday life by creating deliciously satisfying meals that are anything but bland and boring (think healthified comfort food and wholesome sweet treats) and fitness routines that are both fun and effective.
#HGGRESET | WWW.HEALTHYGLOW.CO | 4 7
about
T
he HGG Reset is exactly how we eat when we want to feel our best. It’s a four week focus on nourishing your body with foods that work in your favor, while stripping back what weighs you down. There aren’t any “yes/no” lists, but we’ve intentionally designed this program to help you 1) eat more plants 2) promote digestion and 3) prepare easy, flavorful meals with step-by-step meal prep guidance. Establish a new, sustainable eating pattern with healthy, satisfying food that tastes as good as it makes you feel!
our approach Over the past few years, the conversation in the wellness industry has experienced a welcome change and shifted to one of body positivity, acceptance and understanding. Yet the magnetic pull of the before and after physical transformation is no more evident than in the incredible success of trainers and fitness personalities that partially arose from sharing their 6-pack abs or bikini-clad bodies. And that’s exactly what we set out to do differently with our Healthy Glow Guide programs. To help you look and feel your best by encouraging authenticity, advocating for (and actually living) balance and connecting with a like-minded community over shared experiences. We are passionate about making healthy food and fitness an even easier part of your everyday life by creating deliciously satisfying meals that are anything but bland and boring (think healthified comfort food and wholesome sweet treats) and fitness routines that are both fun and effective.
#HGGRESET | WWW.HEALTHYGLOW.CO | 4 7
program pillars 1. PACK IN MORE PLANTS. Meals that are heaping with produce (fruits, vegetables and especially leafy greens) provide your body with vitamins, minerals and plenty of filling fiber. Plant focused meals also include complex carbohydrates from whole grains and legumes and healthy fats from nuts and seeds to up the satisfaction factor. We love making plant foods the star of the show! Whether you’re simply adding more plants to your plate, or you’re vegetarian or vegan-inspired, there are numerous benefits to eating more foods from the ground.
DIETARY PREFERENCES
2. FOCUS ON
3. ENJOY COOKING
FUNCTIONALITY.
AND MEALTIME.
We love including foods that ease our digestion and help fight inflammation, such as fermented and sprouted foods, or nutritional boosts. We included some potentially new-to-you ingredients such as kefir, chia and nutritional yeast in easy and approachable ways to make key nutrients and beneficial bacteria like probiotics a priority in your weekly meal plans.
We believe that being in the kitchen does wonders for your mind, body and soul. In fact, it’s a form of self-care! Making more food at home helps you focus on whole foods, channel your creativity and connect with your family. We’ve made grocery shopping, meal prepping and planning as easy as possible so you can fit it into an already full schedule while creating meals, snacks and naturally sweet treats that are so insanely delicious you’ll want to add them to your regular rotation.
All of the recipes in the HGG Reset are naturally gluten free and nearly all can be made dairy free as well (assuming you can find good yogurt or kefir alternatives). We’ve indicated which recipes meet these dietary needs with icons throughout the book. We’ve included the icons when the recipe can also be easily modified e.g. removing optional Parmesan cheese for dairy free and vegetarian. GF DF
V
There is a specific method to how we developed our daily and weekly meal plans with these pillars in mind, so we encourage you to try and follow the HGG Reset as written when possible. It is our hope that after completing this 4-week program, you’ll discover how much you love eating like this and want to extend these principles into your everyday life. Because we don’t focus on good or bad foods, you can build "reset-friendly" meals on your own by including complex carbohydrates, lean protein, healthy fats and fiber from fresh produce.
program pillars 1. PACK IN MORE PLANTS. Meals that are heaping with produce (fruits, vegetables and especially leafy greens) provide your body with vitamins, minerals and plenty of filling fiber. Plant focused meals also include complex carbohydrates from whole grains and legumes and healthy fats from nuts and seeds to up the satisfaction factor. We love making plant foods the star of the show! Whether you’re simply adding more plants to your plate, or you’re vegetarian or vegan-inspired, there are numerous benefits to eating more foods from the ground.
DIETARY PREFERENCES
2. FOCUS ON
3. ENJOY COOKING
FUNCTIONALITY.
AND MEALTIME.
We love including foods that ease our digestion and help fight inflammation, such as fermented and sprouted foods, or nutritional boosts. We included some potentially new-to-you ingredients such as kefir, chia and nutritional yeast in easy and approachable ways to make key nutrients and beneficial bacteria like probiotics a priority in your weekly meal plans.
We believe that being in the kitchen does wonders for your mind, body and soul. In fact, it’s a form of self-care! Making more food at home helps you focus on whole foods, channel your creativity and connect with your family. We’ve made grocery shopping, meal prepping and planning as easy as possible so you can fit it into an already full schedule while creating meals, snacks and naturally sweet treats that are so insanely delicious you’ll want to add them to your regular rotation.
All of the recipes in the HGG Reset are naturally gluten free and nearly all can be made dairy free as well (assuming you can find good yogurt or kefir alternatives). We’ve indicated which recipes meet these dietary needs with icons throughout the book. We’ve included the icons when the recipe can also be easily modified e.g. removing optional Parmesan cheese for dairy free and vegetarian. GF DF
V
There is a specific method to how we developed our daily and weekly meal plans with these pillars in mind, so we encourage you to try and follow the HGG Reset as written when possible. It is our hope that after completing this 4-week program, you’ll discover how much you love eating like this and want to extend these principles into your everyday life. Because we don’t focus on good or bad foods, you can build "reset-friendly" meals on your own by including complex carbohydrates, lean protein, healthy fats and fiber from fresh produce.
weekly meal plans & grocery lists
weekly meal plans & grocery lists
DESSERT
MON
BREAKFAST Turkey Sausage Breakfast Protein Plate
Shredded Coconut Oil & Brussels & Cinnamon Baked Kale Salad with Sweet Potato Apples & Pecans Chips
Slow Cooker Healing Curry Chicken Soup
No Bake Omega 3 Mint Brownie Bites
Shredded Coconut Oil & Turkey Sausage Brussels & Cinnamon Baked Breakfast Protein Kale Salad with Sweet Potato Plate Apples & Pecans Chips
Slow Cooker Healing Curry Chicken Soup
SUN
SAT
FRI
THUR
WED
DINNER
TUE
week 1 meal plan
Broccoli, Red Pepper & Goat Cheese Frittata with Sweet Potato Crust
LUNCH
SNACK
No Bake Omega 3 Mint Brownie Bites
Oatmeal Ginger Cashew Cinnamon Raisin Chicken Stir Fry Cookie Granola with Coconut Bars Cauliflower Rice
No Bake Omega 3 Mint Brownie Bites
Broccoli, Red Pepper & Goat Cheese Frittata with Sweet Potato Crust
Spinach & Ginger Cashew Oatmeal Tomato Basil Chicken Stir Fry Cinnamon Raisin Turkey Meatloaf with Coconut Cookie Granola Serve with baked garlic sweet potato Cauliflower Rice Bars fries
No Bake Omega 3 Mint Brownie Bites
Cold Buster Super Green Power Smoothie
Easy & Refreshing Avocado Tuna Salad
Spinach & Oatmeal Tomato Basil Cinnamon Raisin Turkey Meatloaf Cookie Granola Serve with baked garlic sweet potato Bars fries
Salted Cashew Butter Freezer Fudge
Roasted Winter Butternut Squash Bliss Quinoa Bowls
Crowd Pleasing Oatmeal Slow Cooker Cinnamon Raisin Black Bean Cookie Granola Turkey Chili with Bars Avocado Crema
Salted Cashew Butter Freezer Fudge
Roasted Winter Butternut Squash Bliss Quinoa Bowls
Crowd Pleasing Slow Cooker Black Bean Turkey Chili with Avocado Crema
Salted Cashew Butter Freezer Fudge
Grain Free Banana Waffles or Pancakes
Grain Free Banana Waffles or Pancakes
Slow Cooker Healing Curry Chicken Soup
Peanut Butter Sweet Potato Toast
= leftovers
MEAL PREP SUGGESTIONS SUNDAY
TUESDAY
Go grocery shopping ** Complete Week 1 Sunday basic **
In the evening, make Broccoli, **
meal prep
Divide 4 Shredded Brussels and ** Kale Salads into containers for Monday and Tuesday lunch
Cook Coconut Oil and Cinnamon ** Baked Sweet Potato Chips to Have on Hand for Snacks
Make Turkey Breakfast Sausage if ** won’t have time Monday morning
MONDAY In the morning, assemble Turkey **
Sausage Breakfast Protein Plates for Monday and Tuesday
Prepare Slow Cooker Healing **
Curry Chicken Soup to cook all day and be ready for Monday dinner
Red Pepper and Goat Cheese Frittata to enjoy for breakfast the next few days if you won’t have time the next morning
Prepare Oatmeal Cinnamon **
Raisin Cookie Granola Bars if bringing to work
WEDNESDAY Complete Week 1 Wednesday ** basic meal prep
THURSDAY Cook 1 cup (dry) quinoa for **
Saturday lunch if you anticipate a busy day
Prepare a batch of Salted Cashew **
Butter Freezer Fudge today or tomorrow to enjoy throughout the weekend
SATURDAY Start Slow Cooker Black Bean **
Turkey Chili in morning to enjoy for dinner
#HGGRESET | WWW.HEALTHYGLOW.CO | 14
DESSERT
MON
BREAKFAST Turkey Sausage Breakfast Protein Plate
Shredded Coconut Oil & Brussels & Cinnamon Baked Kale Salad with Sweet Potato Apples & Pecans Chips
Slow Cooker Healing Curry Chicken Soup
No Bake Omega 3 Mint Brownie Bites
Shredded Coconut Oil & Turkey Sausage Brussels & Cinnamon Baked Breakfast Protein Kale Salad with Sweet Potato Plate Apples & Pecans Chips
Slow Cooker Healing Curry Chicken Soup
SUN
SAT
FRI
THUR
WED
DINNER
TUE
week 1 meal plan
Broccoli, Red Pepper & Goat Cheese Frittata with Sweet Potato Crust
LUNCH
SNACK
No Bake Omega 3 Mint Brownie Bites
Oatmeal Ginger Cashew Cinnamon Raisin Chicken Stir Fry Cookie Granola with Coconut Bars Cauliflower Rice
No Bake Omega 3 Mint Brownie Bites
Broccoli, Red Pepper & Goat Cheese Frittata with Sweet Potato Crust
Spinach & Ginger Cashew Oatmeal Tomato Basil Chicken Stir Fry Cinnamon Raisin Turkey Meatloaf with Coconut Cookie Granola Serve with baked garlic sweet potato Cauliflower Rice Bars fries
No Bake Omega 3 Mint Brownie Bites
Cold Buster Super Green Power Smoothie
Easy & Refreshing Avocado Tuna Salad
Spinach & Oatmeal Tomato Basil Cinnamon Raisin Turkey Meatloaf Cookie Granola Serve with baked garlic sweet potato Bars fries
Salted Cashew Butter Freezer Fudge
Roasted Winter Butternut Squash Bliss Quinoa Bowls
Crowd Pleasing Oatmeal Slow Cooker Cinnamon Raisin Black Bean Cookie Granola Turkey Chili with Bars Avocado Crema
Salted Cashew Butter Freezer Fudge
Roasted Winter Butternut Squash Bliss Quinoa Bowls
Crowd Pleasing Slow Cooker Black Bean Turkey Chili with Avocado Crema
Salted Cashew Butter Freezer Fudge
Grain Free Banana Waffles or Pancakes
Grain Free Banana Waffles or Pancakes
Slow Cooker Healing Curry Chicken Soup
Peanut Butter Sweet Potato Toast
= leftovers
MEAL PREP SUGGESTIONS SUNDAY
TUESDAY
Go grocery shopping ** Complete Week 1 Sunday basic **
In the evening, make Broccoli, **
meal prep
Divide 4 Shredded Brussels and ** Kale Salads into containers for Monday and Tuesday lunch
Cook Coconut Oil and Cinnamon ** Baked Sweet Potato Chips to Have on Hand for Snacks
Make Turkey Breakfast Sausage if ** won’t have time Monday morning
MONDAY In the morning, assemble Turkey **
Sausage Breakfast Protein Plates for Monday and Tuesday
Prepare Slow Cooker Healing **
Curry Chicken Soup to cook all day and be ready for Monday dinner
Red Pepper and Goat Cheese Frittata to enjoy for breakfast the next few days if you won’t have time the next morning
Prepare Oatmeal Cinnamon **
Raisin Cookie Granola Bars if bringing to work
WEDNESDAY Complete Week 1 Wednesday ** basic meal prep
THURSDAY Cook 1 cup (dry) quinoa for **
Saturday lunch if you anticipate a busy day
Prepare a batch of Salted Cashew **
Butter Freezer Fudge today or tomorrow to enjoy throughout the weekend
SATURDAY Start Slow Cooker Black Bean **
Turkey Chili in morning to enjoy for dinner
#HGGRESET | WWW.HEALTHYGLOW.CO | 14
week 1 grocery list Always check what you have before you go to the grocery store!
The ingredients below list the full amount you’ll need for the entire week if you make every recipe. You’ll find which ingredient is featured in a meal, as it is associated with a letter. This way if you need to modify a particular recipe, you’ll know exactly how it affects your shopping list.
FRESH AND FROZEN VEGETABLES
We like to recommend buying organic produce and proteins whenever possible, but it’s up to you to decide what works best.
11 medium sweet potatoes (A, C, **
A. Turkey Sausage Breakfast Protein Plate
5-6 cups cubed butternut squash **
B. Shredded Brussels and Kale Salad with Apples, Pecans and Goat Cheese C. Coconut Oil and Cinnamon Baked Sweet Potato Chips D. Slow Cooker Healing Curry Chicken Soup E. No Bake Omega 3 Mint Brownie Bites F. Broccoli, Red Pepper and Goat Cheese Frittata with Sweet Potato Crust G. Ginger Cashew Chicken Stir Fry with Coconut Cauliflower Rice H. Oatmeal Cinnamon Raisin Cookie Granola Bars I. Spinach and Tomato Basil Turkey Meatloaf J. Baked Garlic Sweet Potato Fries K. Cold Buster Super Green Power Smoothie L. Easy and Refreshing Avocado Tuna Salad M. Salted Cashew Butter Freezer Fudge N. Grain Free Banana Waffles or Pancakes O. Roasted Winter Butternut Squash Bliss Quinoa Bowls
F, J, Q) (about 1 1/2-2 pounds whole) (O) 1 (5-ounce) package spinach (I, K) ** 1 large bunch kale (B) ** 2 pounds brussels sprouts (B, O) ** 3 carrots (B, G, K) ** 3 white onions (D, F, I, P) ** 2 red onions (G, L, O) ** 1 bunch green onions (G) ** 3 red bell peppers (D, F, G) ** 1 green bell pepper (P) ** 1 1/2 heads broccoli (F, G) ** 1 head of cauliflower (G) ** 1 cucumber (L) ** 1 roma tomato (L) ** 1 jalapeño (P) ** 1 1/2 cups frozen peas (D) ** 2 avocados (K, L, P) **
FRESH AND FROZEN FRUIT
EGGS, DAIRY AND MILKS
2 medium apples of choice (B) ** 1 (10-ounce) bag frozen pineapple **
2 dozen eggs (A, F, I, N) ** 1 (6-ounce) container goat cheese **
(K) 1 small lemon (L) ** 2 large bananas (N) ** 1 small orange (O) ** 1 small lime (P) **
PROTEINS 2 pounds 94% lean ground turkey ** (A, I) 1 pound 99% lean ground turkey ** (P) 2 pounds boneless skinless ** chicken breast (D, G) 2 (5-ounce) cans tuna packed in ** olive oil (L) Grains ** 1/2 cup old fashioned rolled oats, ** gluten free if desired (H) 3/4 cup uncooked quinoa (O) **
crumbles (B, F, O) 1/3 cup unsweetened almond ** milk (F) 1 3/4 cups whole milk plain Greek ** yogurt (K, P) 4 tablespoons butter (A) **
BAKING SUPPLIES 6 tablespoons honey (A, B, H, M, O) ** 3 tablespoons unsweetened ** cocoa powder (E) 5 teaspoons vanilla extract (E, H, ** M, N) 1/4 teaspoon mint or peppermint ** extract (E) 1/3 cup flaxseed meal (H) ** 6 tablespoons unsweetened ** shredded coconut (H, Q) 1 1/4 cup almond flour (I, N) ** 1/4 cup coconut flour (N) ** 1 teaspoon baking powder (N) **
P. Crowd Pleasing Slow Cooker Black Bean Turkey Chili with Avocado Crema Q. Peanut Butter Sweet Potato ‘Toast’
#HGGRESET | WWW.HEALTHYGLOW.CO | 15
week 1 grocery list Always check what you have before you go to the grocery store!
The ingredients below list the full amount you’ll need for the entire week if you make every recipe. You’ll find which ingredient is featured in a meal, as it is associated with a letter. This way if you need to modify a particular recipe, you’ll know exactly how it affects your shopping list.
FRESH AND FROZEN VEGETABLES
We like to recommend buying organic produce and proteins whenever possible, but it’s up to you to decide what works best.
11 medium sweet potatoes (A, C, **
A. Turkey Sausage Breakfast Protein Plate
5-6 cups cubed butternut squash **
B. Shredded Brussels and Kale Salad with Apples, Pecans and Goat Cheese C. Coconut Oil and Cinnamon Baked Sweet Potato Chips D. Slow Cooker Healing Curry Chicken Soup E. No Bake Omega 3 Mint Brownie Bites F. Broccoli, Red Pepper and Goat Cheese Frittata with Sweet Potato Crust G. Ginger Cashew Chicken Stir Fry with Coconut Cauliflower Rice H. Oatmeal Cinnamon Raisin Cookie Granola Bars I. Spinach and Tomato Basil Turkey Meatloaf J. Baked Garlic Sweet Potato Fries K. Cold Buster Super Green Power Smoothie L. Easy and Refreshing Avocado Tuna Salad M. Salted Cashew Butter Freezer Fudge N. Grain Free Banana Waffles or Pancakes O. Roasted Winter Butternut Squash Bliss Quinoa Bowls
F, J, Q) (about 1 1/2-2 pounds whole) (O) 1 (5-ounce) package spinach (I, K) ** 1 large bunch kale (B) ** 2 pounds brussels sprouts (B, O) ** 3 carrots (B, G, K) ** 3 white onions (D, F, I, P) ** 2 red onions (G, L, O) ** 1 bunch green onions (G) ** 3 red bell peppers (D, F, G) ** 1 green bell pepper (P) ** 1 1/2 heads broccoli (F, G) ** 1 head of cauliflower (G) ** 1 cucumber (L) ** 1 roma tomato (L) ** 1 jalapeño (P) ** 1 1/2 cups frozen peas (D) ** 2 avocados (K, L, P) **
FRESH AND FROZEN FRUIT
EGGS, DAIRY AND MILKS
2 medium apples of choice (B) ** 1 (10-ounce) bag frozen pineapple **
2 dozen eggs (A, F, I, N) ** 1 (6-ounce) container goat cheese **
(K) 1 small lemon (L) ** 2 large bananas (N) ** 1 small orange (O) ** 1 small lime (P) **
PROTEINS 2 pounds 94% lean ground turkey ** (A, I) 1 pound 99% lean ground turkey ** (P) 2 pounds boneless skinless ** chicken breast (D, G) 2 (5-ounce) cans tuna packed in ** olive oil (L) Grains ** 1/2 cup old fashioned rolled oats, ** gluten free if desired (H) 3/4 cup uncooked quinoa (O) **
crumbles (B, F, O) 1/3 cup unsweetened almond ** milk (F) 1 3/4 cups whole milk plain Greek ** yogurt (K, P) 4 tablespoons butter (A) **
BAKING SUPPLIES 6 tablespoons honey (A, B, H, M, O) ** 3 tablespoons unsweetened ** cocoa powder (E) 5 teaspoons vanilla extract (E, H, ** M, N) 1/4 teaspoon mint or peppermint ** extract (E) 1/3 cup flaxseed meal (H) ** 6 tablespoons unsweetened ** shredded coconut (H, Q) 1 1/4 cup almond flour (I, N) ** 1/4 cup coconut flour (N) ** 1 teaspoon baking powder (N) **
P. Crowd Pleasing Slow Cooker Black Bean Turkey Chili with Avocado Crema Q. Peanut Butter Sweet Potato ‘Toast’
#HGGRESET | WWW.HEALTHYGLOW.CO | 15
week 1 grocery list (cont.)
OILS AND VINEGARS 1/2 cup coconut oil (A, C, D, G, H, M, N) ** 1 cup avocado oil (B, F, I, J, L, O, P) ** 3 tablespoons apple cider vinegar ** (B, O)
1 (28-ounce) can crushed tomatoes ** (P) 2 (15-ounce) cans black beans (P) **
2 (15-ounce) cans chickpeas (D) ** 1 (32-ounce) container low sodium ** chicken broth (D)
SPICES
1 (15-ounce) can light coconut milk (D) **
1/2 teaspoon red pepper flakes (A) ** 1/2 teaspoon dried thyme (A) ** 2 1/2 teaspoons ground cumin (A, P) ** 1/4 teaspoon ground ginger (A) ** 4 teaspoons cinnamon (C, H, N, O) ** 2 1/4 teaspoons ground turmeric **
CONDIMENTS
(D, K, O) 1 teaspoon curry powder (D) ** 3/4 teaspoon cayenne pepper (D, ** O, P) 2 teaspoons dried oregano (I, P) ** 1/4 teaspoon nutmeg (N) ** 5 tablespoons chili powder (O, P) ** Salt and pepper **
PACKAGED AND CANNED GOODS 1/4 cup all natural creamy peanut ** butter (D, Q) 1 1/4 cup cashew butter (G, H, M) ** 1 (8-ounce) can tomato sauce (I) **
1 teaspoon Dijon mustard (B) ** 3 tablespoons coconut aminos (G) **
NUTS, SEEDS AND DRIED FRUITS 1 cup dried cherries, unsweetened if ** possible (B, O, Q)
1 1/4 cup chopped pecans (B, H, O) ** 1 cup raw walnut halves (E) ** 1 cup packed pitted dates (E) ** 1/4 cup raw cashews (G) ** 1 tablespoon chia seeds (H) ** 1/4 cup raisins (H) **
HERBS 4 heads of garlic (A, B, D, G, I, J, O, P) ** 2 1/2 tablespoons freshly grated ** ginger (D, G, K)
1/4 cup chopped cilantro (G, L) ** 1/4 cup finely diced basil (I) **
Save money by checking out your grocery store’s bulk bin for dried fruits, nuts, seeds and grains!
week 1 grocery list (cont.)
OILS AND VINEGARS 1/2 cup coconut oil (A, C, D, G, H, M, N) ** 1 cup avocado oil (B, F, I, J, L, O, P) ** 3 tablespoons apple cider vinegar ** (B, O)
1 (28-ounce) can crushed tomatoes ** (P) 2 (15-ounce) cans black beans (P) **
2 (15-ounce) cans chickpeas (D) ** 1 (32-ounce) container low sodium ** chicken broth (D)
SPICES
1 (15-ounce) can light coconut milk (D) **
1/2 teaspoon red pepper flakes (A) ** 1/2 teaspoon dried thyme (A) ** 2 1/2 teaspoons ground cumin (A, P) ** 1/4 teaspoon ground ginger (A) ** 4 teaspoons cinnamon (C, H, N, O) ** 2 1/4 teaspoons ground turmeric **
CONDIMENTS
(D, K, O) 1 teaspoon curry powder (D) ** 3/4 teaspoon cayenne pepper (D, ** O, P) 2 teaspoons dried oregano (I, P) ** 1/4 teaspoon nutmeg (N) ** 5 tablespoons chili powder (O, P) ** Salt and pepper **
PACKAGED AND CANNED GOODS 1/4 cup all natural creamy peanut ** butter (D, Q) 1 1/4 cup cashew butter (G, H, M) ** 1 (8-ounce) can tomato sauce (I) **
1 teaspoon Dijon mustard (B) ** 3 tablespoons coconut aminos (G) **
NUTS, SEEDS AND DRIED FRUITS 1 cup dried cherries, unsweetened if ** possible (B, O, Q)
1 1/4 cup chopped pecans (B, H, O) ** 1 cup raw walnut halves (E) ** 1 cup packed pitted dates (E) ** 1/4 cup raw cashews (G) ** 1 tablespoon chia seeds (H) ** 1/4 cup raisins (H) **
HERBS 4 heads of garlic (A, B, D, G, I, J, O, P) ** 2 1/2 tablespoons freshly grated ** ginger (D, G, K)
1/4 cup chopped cilantro (G, L) ** 1/4 cup finely diced basil (I) **
Save money by checking out your grocery store’s bulk bin for dried fruits, nuts, seeds and grains!