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The Grocery List - $50 from

(not including Staple Items)


Staple Items

1 1/2 lbs flank steak

Natural peanut butter

6 oz chicken

Reduced-fat mayo

6 oz of fish

Dijon mustard

6 oz lean deli meat

Low-sodium soy



Staple Items

Corn tortillas


Sweet potatoes

Extra virgin olive oil

100% Whole Wheat or Flour Tortillas

Balsamic vinegar



Staple Items

1 baby carrots   

Parmesan cheese

1 red and 1 green bell peppers


1 bag of greens (spinach, romaine or kale)

Tabasco sauce

1 avocado

Spices – garlic, salt, pepper,

1 tomato (Roma or grape)

               thyme, basil, lemon, rosemary

1 red onion and 1 sweet onion  


1 green onion (scallion)                

Chicken stock

1 bunch garlic

Brown rice

1 red cabbage   

Whole wheat pasta

Cilantro and parsley

Marinara sauce

1 lemon and 1 lime


1 apple 

Canned black beans

1 pear  

Worcestershire sauce

2 containers of berries  


1 mango

Low-fat dressing

1 orange, 1 tangerine, 1 grapefruit

Blackened seasoning


Sunday Preparation


  • Flank Steak: Rub flank steak with 1 tbsp of olive oil, salt and pepper and 1 tbsp of Worcestershire sauce. Grill or cook the steak to your liking.
  • Chicken: Rub chicken with salt a pepper, coat the chicken breast with 3 tbsp of honey mustard dressing and grill or cook in a pan until juice runs clear.
  • Fish: Sprinkle 3 oz of fish with blackened seasoning. If you're cooking salmon, then preheat the oven to 350 degrees. While it's preheating, melt 1/2 tbsp of butter and a 1/4 cup of lemon juice in a saucepan. Drizzle the mixture over the fish, sprinkle with dill weed and bake for 15 minutes. If you're cooking white fish, then preheat the over to 425 degrees. While it's preheating, combine a 1/2 tbsp of lime juice, 1/8 tsp of onion powder and 1/8 tsp of black pepper in a bowl and drizzle over the fish. Top fish with olive oil, bake for 20 minutes and sprinkle with parsley.


  • Wash, cut and store green and red peppers, onions and red cabbage.
  • Sauté four peppers and half an onion in 1 tbsp of olive oil.


  • Rice: Cook rice according to package directions.
  • Pasta: Cook pasta according to package directions.
  • Sweet Potatoes: Cut sweet potatoes into 1-inch squares, coat them with olive oil, salt, pepper, dried oregano and basil and bake at 450 degrees for 30 minutes.

Lunch and Dinner

Recipes can be found at






Tilapia with Brown Rice + Spinach Salad


Lean Deli Meat Wrap, Carrots, Hummus + Fruit

Grilled Flank Steak with Potato Squares + Salad


Chicken Salad

Fish Tacos 


Flank Steak Wrap + Berries

Chicken Pasta Marinara + Salad 


Leftover Pasta

Low-Fat Chicken Caesar Salad


Flatbread Chicken Sandwich +Fruit 




Protein shake would be best here with some fruit, low-fat milk, and low-fat yogurt. Buy quality protein powder or add natural peanut butter, or even peanuts. This will be quick and easy to make. You may even be able to get away with making it the night before and keeping it refrigerated.