The Little Black Dress Project 2.0

Week 4: Meal Guide & Grocery List

       

The LBD Project 2.0 Meal Guide: Week 4 ***for  suggested  serving  sizes,  see  recipe  manual  ***items  faded  in  light  gray  are  leftovers,  no  cooking  required  :-­)    

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Caribbean

Mango Smoothie

LBD Energy Boost

Caribbean Mango

Smoothie + 2 Tbsp Almonds

LBD Energy Boost + 2 Tbsp

Almonds

Caribbean Mango

Smoothie

LBD Avocado Toast

LBD Avocado Toast

Snack Forte Bar Forte Bar Easy Lentil

Soup Easy Lentil

Soup Easy Lentil

Soup Forte Bar Forte Bar

Lunch

Deconstructed Cobb + Creamy

Citrus Vinaigrette Dressing

Chicken Salad Wraps + 1/2

Sliced Avocado

Chicken Salad Wraps + 1/2

Sliced Avocado

LBD Quinoa Bowl

LBD Quinoa Bowl + Apple

& 1 Tb Almond Butter

LBD Quinoa Bowl

Chopped Greek Chicken Salad + 2 Tbs Greek

Vinaigrette

Dinner Walnut Crusted

Halibut

Easy Lentil Soup + 4 oz.

Chicken

LBD Quinoa Bowl

Chopped Greek Chicken Salad + 2 Tbs Greek

Vinaigrette

Cheat Meal

Shrimp Scampi over Zucchini

Noodles + Sauteed Kale & Roasted Squash

Shrimp Scampi over Zucchini

Noodles + Sauteed Kale & Roasted Squash

       

The  LBD  Project  2.0  Grocery  List:  Week  4    Vegetables:  ❏  1.75  pound  butternut  squash    ❏  3  carrots    ❏  1  head  cauliflower  (2  cups)  ❏  2  stalks  celery  ❏  1  cup  cherry  tomatoes  ❏  2  cucumbers  ❏  8  garlic  cloves  (pieces)  ❏  1”  piece  fresh  ginger  ❏   fresh  parsley  (optional)  ❏  1  orange  pepper  ❏  2  yellow  peppers  ❏  3  tomatoes  ❏  1  sweet  onion  ❏  2  red  onions  ❏  3  zucchinis    Greens:  ❏  3  cups  baby  spinach  ❏  6  bibb  lettuce  leaves  ❏  8  cups  kale  ❏  3  ½  cups  romaine  lettuce  ❏  20  mint  leaves    Fruit:  ❏  3  avocados  

❏  4  small  bananas  ❏  2  limes  ❏  4  lemons  ❏  1  mango  (fresh)  ❏  1  cup  pineapple  ❏  3  cups  FROZEN  mango  chunks    Meat,  Fish,  &  Eggs:  ❏  2  eggs    ❏  5  oz  COOKED  turkey  breast  (organic,  deli)  ❏  1/2  pound  shrimp  (peeled  &  deveined)  ❏  1  lb  ground  turkey  breast  ❏  20  oz  PRE-­COOKED  chicken      Nuts,  Seeds,  &  Nut  Milks:  ❏  6  cups  almond  milk  ❏  8  tbsp  raw  almonds  ❏  2  tbsp  pumpkin  seeds  ❏  1/2  cup  raw  pecans  ❏  1/4  cup  raw  walnuts    Other:  ❏  small  jar  of  beets  ❏  1/4  cup  black  olives  ❏  6  ½  cups  organic  chicken  broth  ❏  12  pitted  kalamata  olives      ❏  1  cup  green  lentils  (dried)  ❏  28  ounce  can  fire  roasted  diced  or  crushed  tomatoes  ❏  5  servings  of  protein  powder    

❏   red  wine  vinegar  ❏  1/2  cup  plain  Greek  yogurt  ❏  1/2  cup  dried  quinoa    Items  You  Should  Already  Have:  ❏  cayenne  pepper  ❏  cumin  ❏  curry  powder  ❏  garlic  powder  ❏  oregano  ❏  paprika  ❏  pepper  ❏   red  pepper  flakes  ❏  sea  salt  ❏   thyme  ❏  honey  (raw  &  local,  if  possible)  ❏  balsamic  vinegar  ❏  Bragg’s  Coconut  Aminos  ❏  Ezekiel  bread  (2  slices)  ❏  maple  syrup