GROCERY SHOPPING LIST
Non Fat cottage cheese - 1/4 cup
Bacon - 2 slices
Avocado - 1/2 avocado
Egg whites - 3 egg whites
Almond or peanut butter - 1 tbsp
Unsweetened vanilla almond milk - 2 cups
Protein Powder (vanilla) - 1 scoop
Mangos, in pieces - 1/2 cup
Carrtos, grated - 1/2 cup
Turkey meatballs with spaghetti sauce:
99% fat free ground turkey - 5 oz
Paul Newman - Spaghetti Sauce - 1/2 cup
*Season ground turkey to taste. Shape ground turkey into meat balls, place turkey meat
balls in slow cooker. Pour spaghetti sauce in slow cooker, stir meat balls and sauce.
Cook in High for 4 hours
"Pasta" made with spaghetti squash:
Spaghetti Squash - 6 oz
Minced garlic - 1 tsp
Grated parmesan cheese - 3 tbsp
*Preheat the oven to 375°F and halve squash lengthwise. Use a spoon to scoop out
and discard seeds from the middle of each half.
Arrange squash in a 9x13-inch casserole dish, cut sides down. Pour 1/2 cup water
into the dish and bake until just tender, 30 to 35 minutes.
Rake a fork back and forth across the squash to remove its flesh in strands…like spaghetti!
Add cooked "spaghetti" in a casserole with minced garlic, grated parmesan cheese and
salt to taste. Bake until cheese is melted.
Apple - 1 apple
Almond or peanut butter - 2 tbsp
Salmon baked with rosemary and lemon slices, and green salad:
Salmon - 5 oz
Lemon slices - 3 slices
Rosemary - 1 tbsp
Salad - Romain and Green Leaf - 2-3 cups
Cucumber, sliced - 1 cup
Carrots, grated - 1/2 cup
Red beets, sliced - 1/2 cup
Light Balsamic Vinaigrette Dressing - 2 tbsp
*Bake salmon with salt and pepper to taste. Add rosemary and lemon slices on top
Wrap in aluminum foil and bake at 375F for 25-30 minutes
*Mix romaine lettuce, cucumbers, carrots and beets. Drizzle with dressing.