Monday
- Breakfast: Green smoothie made with kale, frozen mango, pineapple, young thai coconut meat and juice, lemon, cayenne, and stevia.
- Snack: Sliced cucumber with hummus.
- Lunch: Salad with mixed vegetables (such as bell peppers, cherry tomatoes, and cucumbers) dressed with lemon vinaigrette.
- Snack: Apple slices with almond butter.
- Dinner: Baked salmon with steamed broccoli, brown rice and homemade honey mustard sauce.
Tuesday
- Breakfast: Whole plate of fresh summer fruit; Starting with melons by themselves and then moving on to berries and bananas.
- Snack: Carrot sticks, olives, fermented pickles, and crackers.
- Lunch: Lentil soup with a side of mixed green salad.
- Snack: Yogurt with honey and a sprinkle of chia seeds.
- Dinner: Grilled chicken breast with roasted sweet potatoes and vegan cheesy broccoli rice. Reserve rice for tomorrow’s lunch.
Wednesday
- Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and sliced banana.
- Snack: Handful of mixed nuts and dried fruits(such as almonds, walnuts, and cashews and raisins).
- Lunch: Leftover brown rice stir-fry with tofu and mixed vegetables in a light soy sauce.
- Snack: Sliced bell peppers with hummus.
- Dinner: Chickpea chana masala.
Thursday
- Breakfast: Avocado toast on whole-grain bread topped with sliced tomatoes, grated turmeric and a sprinkle of black pepper.
- Snack: Edamame beans (steamed and lightly salted).
- Lunch: Spinach and kale salad with grilled shrimp, cherry tomatoes, and balsamic vinaigrette.
- Snack: A small handful of pumpkin seeds.
- Dinner: Left-over chana masala with a side of mixed green salad.
Friday
- Breakfast: Mixed Berry smoothie bowl topped with sliced fruits, shredded coconut, and a drizzle of honey.
- Snack: Sliced mango with a squeeze of lime juice.
- Lunch: Quinoa stuffed bell peppers with black beans, corn, and avocado.
- Snack: Crackers and Miyoko’s cashew cheese.
- Dinner: Grilled vegetable skewers (zucchini, bell peppers, onions, mushrooms) served with a side of farro.
Saturday
- Breakfast: Vegan creamsicle smoothie
- Snack: Celery sticks with almond butter.
- Lunch: Chickpea salad with diced cucumber, cherry tomatoes, red onion, and lemon-tahini dressing.
- Snack: A small handful of nuts and dried fruits.
- Dinner: Baked tofu with steamed broccoli and rice.
Sunday
- Breakfast: Scrambled eggs with sautéed spinach and cherry tomatoes.
- Snack: A small bowl of mixed berries (strawberries, blueberries, and raspberries).
- Lunch: Vegetable soup with a side of whole-grain bread. Freeze lunch portioned soup for next week.
- Snack: A few pieces of dark chocolate (70% cocoa or higher).
- Dinner: BBQ jackfruit sandwiches with slaw and baked French fries.
Shopping List & Budget
Produce
1 watermelon
2 mangos
2 avocados
4 quarts of berries
4 lemons
1 lime
2 oranges
1 young thai coconut
1 bunch of spinach
1 bunch of kale
1 broccoli
1 bunch of carrots
1 pint of cherry tomatoes
5 red sweet peppers
1 stalk of celery
1 zucchini
1 box of mushrooms
4lbs fresh jackfruit or 1 can
Weekly Produce Budget $100
Bulk Section
cashews
almonds
chia seeds
pumpkin seeds
chickpeas
graham masala spice
brown rice
farro
Weekly Bulk Section Budget $40
Treats
1 bar of chocolate
1 chicken
1 salmon
eggs
Weekly Treats Budget $30
Pre-Made
fermented pickles
olives
crackers
Miyoko’s cheese
yogurt
bread
fermented slaw from local business
almond butter
tofu
 Weekly Pre-made Budget$40
Total Daily Budget:$30.00
Total Weekly Budget: $210.00
Amanda Nicole Smith
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