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Table
of
Contents
Week
1

Menu
Shopping List
Baked Salmon
Sauteed Spinach
Mediterranean Salad
Trail Mix

Week
2

Menu
Shopping List
Falafel
Roasted Vegetables
Tomato Cucumber Salad
Cranberry Pecan Overnight Oatmeal

Week
3

Menu
Shopping List
Balsamic Glazed Chicken
Roasted Red Skin Potatoes
Roasted Asparagus
Red Cabbage Slaw
Cottage Cheese Cups

Week
4

Menu
Shopping List
Healthy Tuna Salad
Nicoise-Inspired Salad
Nicoise-Inspi
Hummus

Week
5

Menu
Shopping List
Chili Lime Tilapia
Roasted Peppers and Onions
Cilantro Lime Rice
Cilant
Black Bean Salad
Pineapple Salsa
3 Layer Dip Cups

4
5
6
7
8
9

11
12
13
14
15
16

18
19
20
21
22
23
24

26
27
28
29
30

32
33
34
35
36
37
38
39

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Baked salmon
Long grain and wild rice
Sauteed spinach
Mediterranean salad
Carrots, zucchini and cauliflower
Pineapple and mango
Trail mix
For full video instructions visit http://bit.ly/1HlPuex

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PRODUCE
lemon
garlic
parsley
baby spinach
cherry tomatoes
yellow pepper
carrots
zucchini
cauliflower
pineapple
mango
DELI
kalamata olives
feta cheese

SEAFOOD
salmon filets x4
GROCERY
brown and wild rice
vegetable broth
olive oil
white wine vinegar
Greek seasoning
salt and pepper
walnuts
almonds
dried cranberries
raisins

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Baked
Salmon
4 salmon fillets
1 tbsp olive oil
lemon, juiced
1 clove garlic, minced
fresh parsley to taste
salt and pepper to taste
Place salmon on a parchment lined baking sheet.
In a small bowl, whisk olive oil, lemon juice, minced garlic, parsley,
salt and pepper.
Pour over salmon fillets and allow them to marinate for 15-30
minutes.
Bake at 350F for 15-20 minutes.
Broil on high for the final 1-2 minutes.
Store in the refrigerator for 3-4 days or freeze for up to 6 months.
Enjoy!

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Sauteed
Spinach
3 cups baby spinach
1 tbsp olive oil
1 clove of garlic, minced
In a large frying pan, heat oil over medium high heat.
Add garlic and cook for 30 seconds.
Add spinach and cover.
cove
Cook for 2-4 minutes, stirring occasionally.
Store in the refrigerator for 4-5 days.
Enjoy!

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Mediterranean
Salad
2 cups cherry tomatoes
1 yellow pepper
cup kalamata olives
cup feta cheese, cubed
1 tbsp olive oil
1 tbsp white wine vinegar
1 tsp Greek seasoning
salt and pepper
Combine ingredients in a large mixing bowl.
Store in the refrigerator for 3-4 days.
Enjoy!

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Trail
Mix
1 cup almonds
cup walnuts
cup dried cranberries
cup raisins
Combine ingredients in a large mixing bowl.
Enjoy!

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Falafel
Quinoa
Roasted vegetables
Broccoli, cauliflower and snap peas
Strawberries and kiwi
Cranberry pecan overnight oatmeal
For full video instructions visit http://bit.ly/1yRpdz7

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PRODUCE
red onion x3
garlic
fresh parsley
fresh cilantro
tomato x2
cucumber
snap peas
broccoli
cauliflower
red bell pepper
yellow bell pepper
zucchini
lemon
kiwi
strawberries

GROCERY
19oz can chickpeas
olive oil
quinoa
vegetable broth
rolled oats
chia seeds
dried cranberries
pecans
brown sugar
ground cumin
ground coriander
cinnamon
almond milk

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Falafel
1 can chickpeas, rinsed and drained
1 small red onion, minced
3 cloves garlic, minced
cup fresh parsley, chopped
cup fresh cilantro, chopped
1 tsp cumin
tsp coriander
1 tsp salt
3 tbsp olive oil
Preheat oven to 400F.
In a food processor, combine chickpeas, red onion, garlic, parsley,
cilantro, cumin, coriander, salt and 2 tbsp olive oil.
Pulse until mixture
mixtu resembles fine crumbs.
Roll mixture into 12-15 balls and place on a parchment lined baking
sheet.
Brush each ball with olive oil.
Bake for 40 minutes, turning once half way through cooking.
Serve immediately with tahini or garlic sauce.
Refrigerate for 4-5 days or freeze for up to six months.
Enjoy!

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Roasted
Vegetables
1 red bell pepper, chopped
1 yellow peppers, chopped
1 small zucchini, chopped
1 red onion, roughly chopped
1-2 tbsp olive oil
salt and pepper
Preheat oven to 400F.
In a large mixing bowl, combine all of the ingredients.
Toss to coat.
Pour onto a baking sheet.
Bake for 20-25 minutes or until vegetables are tender.
Eat immediately or store in the refrigerator for 4-5 days.
Enjoy!

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Tomato
Cucumber
Salad
2 tomatoes, diced
1 cup cucumber, diced
red onion, minced
cup fresh parsley, finely chopped
lemon, juiced
1 tbsp olive oil
salt and pepper
In a large mixing bowl, combine all of the ingredients.
Stir to coat.
Store in the refrigerator for up to 5 days.
Enjoy!

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Cranberry
Pecan
Overnight
Oatmeal
2 cups rolled oats
5 tbsp chia seeds
cup dried cranberries
cup pecans (optional)
5 tsp brown sugar
1 tsp cinnamon
4 cups almond milk
Divide ingredients evenly into five mason jars or containers.
Each night before bed, add cup almond milk to one jar.
Shake thoroughly until well combined and refrigerate overnight.
Eat cold or heated in the microwave.
Enjoy!

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Balsamic glazed chicken
Roasted red skin potatoes
Roasted asparagus
Red cabbage slaw
Carrots, celery and cherry tomatoes
Cottage cheese fruit cups
Turkey cheddar roll ups
For full video instructions visit http://bit.ly/1DcIb2j

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PRODUCE
garlic
rosemary
red skin potatoes
asparagus
red cabbage
kale
celery
carrots
cherry tomatoes
lime
honeydew
grapes
DELI
oven roasted turkey, sliced
cheddar cheese, sliced

BUTCHER
boneless skinless
chicken breast x3
GROCERY
chicken broth
balsamic vinegar
honey
orange juice
DAIRY
cottage cheese

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Balsamic
Glazed
Chicken
2 tbsp olive oil
3 chicken breast, boneless and skinless
cup chicken broth
3 tbsp balsamic vinegar
2 cloves garlic, minced
1 tbsp honey
1 sprig fresh rosemary, chopped
salt and pepper
Season chicken breast with salt and pepper.
In a small bowl, combine chicken broth, balsamic vinegar, garlic,
honey and rosemary. Set aside.
In a large skillet, heat oil over medium high heat.
Place chicken topside down in skillet and cook until golden, about 4
minutes.
Flip chicken and cook for an additional minute.
Pour balsamic mixture over chicken, reduce heat to low, cover and
simmer for approximately 10 minutes or until chicken is cooked
through.
For best results, flip chicken a few times through cooking process.
Serve immediately or store
sto in the refrigerator for up to 4 days.
Enjoy!

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Roasted
Red
Skin
Potatoes
5 red potatoes, cubed
2 tbsp olive oil
1 sprig fresh rosemary
1 tsp garlic powder
salt and pepper
Toss red skin potatoes in olive oil, rosemary, garlic powder, salt and
pepper.
Pour onto a baking sheet.
Bake at 375F for 30-40 minutes or until potatoes turn golden brown.
Flip once during cooking.
Serve immediately or store in the refrigerator for up to 5 days.
Enjoy!

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Roasted
Asparagus
1 bunch asparagus
1 tbsp olive oil
salt and pepper
Lay asparagus on a baking sheet in a single layer.
Drizzle with olive oil and season with salt and pepper.
Bake at 375F for 15 minutes.
Serve immediately or store in the refrigerator for 3 days.
Enjoy!

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Red
Cabbage
Slaw
2 cups red cabbage, shredded
2 cups kale, shredded
2 tbsp canola oil
cup orange juice
lime, juiced
2 tsp honey
salt and pepper
In a large bowl, combine red cabbage and kale.
In a small bowl, combine oil, orange juice, lime juice, honey, salt and
pepper.
Pour dressing over salad and toss to coat.
Serve immediately or store for up to 5 days.
Enjoy!

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Cottage
Cheese
Cups
cup cottage cheese
cup honeydew, diced
cup grapes
In a small mason jar or container, layer cottage cheese, honeydew
and grapes.
Serve immediately or store
sto for up to 5 days.
Enjoy!

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Boiled eggs
Quinoa
Healthy tuna salad
Nicoise-inspired salad
Hummus
Red pepper, yellow pepper and zucchini
Berry cups
For full video instructions visit http://bit.ly/1Lmsvj5

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PRODUCE
garlic
red potatoes
green beans
cherry tomatoes
zucchini
red bell pepper
yellow bell pepper
blueberries
raspberries
blackberries
lemon
fresh dill

DELI
kalamata olives
GROCERY
quinoa
vegetable broth
olive oil
white wine vinegar
Dijon mustard
tahini paste
sustainable tuna
19oz can chickpeas
eggs

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Healthy
Tuna
Salad
2 cans of sustainable tuna, drained and flaked
2 tbsp olive oil
lemon, juiced
salt and pepper
fresh dill
In a medium bowl, combine tuna with olive oil, lemon juice, salt,
pepper and fresh dill.
Store in the refrigerator for 3-4 days.
Enjoy!

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Nicoise-Inspired
Salad
4 red potatoes, washed
lb green beans, trimmed
1 cup cherry tomatoes
cup kalamata olives, chopped
3 tbsp olive oil
2 tbsp white wine vinegar
tsp Dijon mustard
1 clove garlic, minced
salt and pepper
In a double boiler, steam red potatoes for 5-7 minutes or until
softened.
Run potatoes under cold water to stop the cooking process.
p
Set
aside.
In a double boiler, steam green beans for 3-5 minutes or until
softened.
Run green beans under cold water to stop the cooking process. Set
aside.
In a large
la
bowl combine red potatoes, green beans, cherry tomatoes
and kalamata olives.
In a small bowl, combine olive oil, white wine vinegar, garlic, Dijon
mustard, salt and pepper.
Dress salad or store dressing in the refrigerator for 3-4 days.
Store the salad in the refrigerator for 4-5 days.
Enjoy!

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Hummus
1 can chickpeas, rinsed and drained
3 cloves garlic, minced
1 tbsp tahini paste
tsp salt
4-6 tbsp olive oil
In the bowl of your food processor,
p
combine chickpeas, garlic, tahini
and salt.
Blend until mixture begins to become smooth.
Add olive oil while continuing to blend until the hummus has reached
desired consistency.
Store in the refrigerator for up to 5 days.
Enjoy!

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Chili lime tilapia
Roasted peppers and onions
Cilantro lime rice
Black bean salad
Pineapple salsa
3 layer dip cups
Red pepper,
peppe carrots and celery
For full video instructions visit http://bit.ly/1HlVsMF

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PRODUCE
red bell pepper x3
yellow bell pepper
carrots
celery
red onion x2
jalapeno
pineapple
lime x6
fresh cilantro

GROCERY
olive oil
garlic powder
cumin
chili powder
long grain white rice
canned black beans
canned corn
canned refried beans
salsa

SEAFOOD
tilapia filets x3

DAIRY
plain yogurt

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Chili
Lime
Tilapia
3-4 tilapia filets
1 tbsp oil
1 lime, juiced
tsp garlic powder
tsp cumin
1 tsp chili powder
salt and pepper
In a small bowl combine oil, lime juice, garlic powder, cumin, chili
powder, salt and pepper.
Place tilapia filets in a large zipper bag and pour in chili lime mixture.
Allow tilapia to marinate for 20-30 minutes.
Place tilapia on baking sheet.
Bake at 350F for 10-15 minutes or until opaque.
Store in the refrigerator for 3-4 days.
Enjoy!

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Roasted
Peppers
and
Onions
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
red onion, cut unto strips
1 tbsp oil
salt and pepper
Sp
Spread
peppers and red onion in an even layer on a baking sheet.
Drizzle with olive oil and sprinkle with salt and pepper.
Bake at 350F for 20-25 minutes.
Store in the refrigerator for 3-4 days.
Enjoy!

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Cilantro
Lime
Rice
cup long grain white rice
1 cup water
2 tsp olive oil
1 lime, juiced
cup fresh cilantro
salt and pepper
Cook rice according to package directions.
While rice is still hot, add olive oil, lime juice, cilantro, salt and
pepper.
Stir to combine.
Store in the refrigerator for up to 5 days.
Enjoy!

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Black
Bean
Salad
1 can black beans, rinsed and drained
1 can corn
1 red bell pepper, diced
red onion, finely diced
1 tbsp olive oil
1 lime, juiced
1 tsp chili powder
fresh cilantro, chopped
salt and pepper
In a large mixing bowl combine black beans, corn, red bell pepper,
red onion.
Add olive oil, lime juice, chili powder, cilantro, salt and pepper.
Stir until evenly dressed.
d
Store in the refrigerator for up to 5 days.
Enjoy!

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Pineapple
Salsa
2 cups pineapple, diced
red onion, finely diced
jalapeno, minced
1 lime, juiced
fresh cilantro, chopped
In a medium mixing bowl combine pineapple, red onion, jalapeno,
lime juice and cilantro. Stir to combine.
Store in the refrigerator for up to 5 days.
Serve with tortilla chips, in tacos or over fish or chicken.
Enjoy!

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3
Layer
Dip
Cups
1 cup salsa
1 cup plain yogurt OR sour cream
1 cup refried beans
In small mason jars or small plastic containers, layer refried beans,
yogurt and salsa.
Store in the refrigerator for up to 5 days.
Sto
Serve will tortilla chips or fresh veggies.
Enjoy!

Copyright 2015 by Sara Lynn Cauchon

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