KETOGENIC DIET Meal Plan - 7 DAY FULL MEAL PLAN for Beginners



5 Daily Menus Grocery List

5 Daily Menus Grocery List

5 Daily Menus Grocery List

Ingredients

  • Fresh produce:
  • Organic apples [4]
  • Bananas [4]
  • Kale [1 bunch]
  • Flat leaf parsley [1 oz.]
  • Sweet potato [1 medium]
  • Carrots [5]
  • Stalks celery [2]
  • Whole kernel corn [6 oz.]
  • Frozen fresh green beans [9 oz.]
  • Red grapes [1 pound]
  • Shallot [1]
  • Blueberries [2 oz.]
  • White or Yellow onion [4 small or 2 large]
  • 1 medium-sized Purple Onion
  • Celery [5 stalks]
  • Red potato [1 medium]
  • Green beans [4 oz.]
  • Zucchini [2]
  • Sprouts [2 oz.]
  • Lemon [1]
  • Grape Tomatoes [1 pint]
  • Baby spinach [4 oz.]
  • 1 head romaine lettuce
  • 1 bunch broccolini
  • Cherry tomatoes [4]
  • Cucumber [1/4]
  • Honeydew melon [1]
  • 1 head (or bulb) fresh garlic
  • Pomegranate seeds [1/4 cup or 1 pomegranate]
  • Ginger root [3 inches]
  • Kiwi [1]
  • Avocado [1/2]
  • Orange [1]
  • Avocado [1]
  • Roma tomato [1]
  • Lemon [1]
  • Coconut meat [1/4 cup] (optional)
  • Parsley or cilantro [1 bunch]
  • Canned and Jarred Goods:
  • Low sodium vegetable broth [32 oz.]
  • Can diced tomatoes (14.5 oz.) [1 can]
  • Cans cannellini beans (8 ounce) [2 cans]
  • Can fire roasted tomatoes (14.5 ounce) [1 can]
  • Can tomato paste (6 ounce) [1 can]
  • Can Navy beans (15.5 ounce) [1 can]
  • Can Kidney beans (15.5 ounce) [1 can]
  • Artichoke Hearts [1 small can]
  • Jar spaghetti sauce (24 ounce) [1 jar]
  • Low Sodium Chicken Broth [40 ounces]
  • Salsa [2 tablespoons]
  • Can kidney beans (15 ounce) [1 can]
  • Can black beans (15 ounce) [1 can]
  • Diced tomatoes (14.5 ounce)
  • Can tomato paste (6 ounce) [1 can]
  • Rice and Grains:
  • Wild rice [2 oz.]
  • Quinoa [12 oz.]
  • Brown rice [3 oz.]
  • Whole wheat spaghetti [8 ounces]
  • 1 slice whole wheat bread
  • Oils and Sweetener (small amounts):
  • Coconut oil
  • Extra Virgin Olive Oil
  • Canola oil
  • Honey
  • Eggs and Dairy:
  • Nonfat Greek Yogurt [16 oz.]
  • 1% milk [1 quart]
  • Unsalted butter [3 oz.]
  • Low-fat buttermilk [3/4-1 cup]
  • 7 Eggs
  • Reduced fat cheddar cheese [1 oz.]
  • Low fat cottage cheese [8 oz.]
  • Part Skim Shredded Mozzarella cheese [10 oz.]
  • Almond milk [4 oz.]
  • Low fat feta cheese [2 tablespoons]
  • Low-fat ricotta cheese [9 oz.]
  • Nuts, Seeds, and Dried Fruits:
  • Walnuts [10 oz.]
  • Ground flax [1 tablespoon]
  • Pistachios [1/4 cup]
  • Raw Almonds [43 oz.]
  • Dates [23 oz.]
  • Raisins [4 oz.]
  • Crunchy natural peanut butter [6 oz.]
  • Frozen:
  • Frozen green peas [2 oz.]
  • Frozen raspberries [9 oz.] (alternatively, can use fresh ½ pint)
  • Frozen peas [5 oz.]
  • Other:
  • Green tea [5 teabags]
  • Meat, Seafood, and Poultry:
  • Turkey cutlets (4 ounce) [4]
  • Sockeye Salmon fillets (6 ounce) [4]
  • Skinless, Boneless Chicken breasts [6] (2 to 2-1/2 pounds in total)
  • Lean ground turkey [2 pounds]
  • Spices (small amounts):
  • Dried oregano
  • Ground cinnamon
  • Black pepper
  • Allspice
  • Paprika
  • Bay leaf
  • Crushed red pepper flakes
  • Vanilla extract
  • White Pepper
  • Baking soda
  • Bay leaf
  • Honey
  • Dried thyme
  • Balsamic vinegar (white balsamic vinegar preferred)
  • Garlic powder
  • Chili powder
  • Dried Basil
  • Dried sage
  • Cayenne pepper
  • Cumin

Instructions






Video: FAST Meal-Planning on a budget! (feat. Walmart Online Grocery)

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Date: 12.12.2018, 11:44 / Views: 55373