Shopping List- Week 4 (Day 32-40)
Meat
Brisket (1)
Chicken (4)
Nitrate Free Bacon (9)
Produce
Carrots (1,2,3,8)
Turnips (1)
Cabbage (1)
Onion (2,3,4,5,7)
Celery (2,3,8)
Cabbage (2)
Green Beans (2)
Yellow Squash (2)
Cauliflower (3)
Red Bell Pepper (3,5,7)
Parsley (3,7)
Jalapeno (4)
Cilantro (4)
Kale (8)
Green Onion (8)
Tomatoes (8)
Avocado (8)
Lemon (8)
Spinach (9)
The numbers in parenthesis
(beside the ingredient) refer to the
meal number which needs that
ingredient. Quantities are not
listed because it depends how
many you are cooking for.
*These are optional items will add
more sugar to recipes. For a lower
sugar diet, do not include these
ingredients.
Refrigeration
Egg (3)
Pantry
Coconut Oil (1,9)
Beef Broth (1)
Canned diced tomatoes (2,5,7)
Vegetable/ Chicken broth (2,4,7)
Cumin (2,4,5)
Kidney or Pinto Beans (2)
Sesame Seeds (3)
Basil (3)
Oregano (3)
Flax Seed Meal (3)
Garlic Powder (3,4)
Almond Meal (3)
Dried Northern Beans (4)
Coconut Milk (4,6,7)
Diced Green Chilies (4)
Italian Seasoning (4)
Chili (4)
All Spice (4)
Cayenne (4,5)
Garbanzo Beans (5)
Almond Butter (5,6)
Currants (5)
Arbonne Protein Powder (6)
Almond Extract (6)
Thyme (7)
Bay Leaf (7)
Pumpkin (7)
Non GMO Corn Starch (7)
Pine nuts or Walnuts (8)
Walnut Oil (8)
Dijon Mustard (8,9)
Balsamic Vinegar (9)
Meal 1:
Pot Roast (Day 32)
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Brisket
Coconut Oil
Carrots
Turnips
Cabbage
Beef Broth
Choose a brisket or lean cut of organic
beef. Sprinkle with salt and pepper.
Brown on all sides in a frying pan in 2 TB
coconut oil.
Place in a crock pot and add carrots,
turnips, cabbage, and 1 cup beef broth.
Cook for 6-8 hours or until tender.
Remember 4 oz. of lean meat is a good
serving of protein. We have changed
our understanding of portions. Fill your
plate with salad and fresh green
vegetables.
Meal 2:
Vegetable Soup
(Day 33)
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1 cup diced carrots
1 large onion
2 stalks celery
¼ head cabbage
1 cup green beans
1 chopped yellow
squash
1 28 oz. can diced
tomatoes
48 oz. vegetable broth
1 tsp. cumin
2 cups water
1 can kidney or pinto
beans rinsed (organic,
or check to make sure
they are sugar free and
in a BPA free can)
Salt and pepper.
Simmer about 20 minutes and serve.
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Meal 3:
Veggie Burger
(Day 34)
 1 lb. organic baby
Carrots
 4 stalks Celery
 1/2 head of Cauliflower
 1/2 cup Sesame Seeds
 1 lg Onion
 1/2 Red Bell Pepper
 1 tsp Basil
 1 tsp Oregano
 1 tsp Parsley
 1/2 cup Flax Seed Meal
 1 tsp Salt
 1 tsp Garlic Powder
 1/3 cup Almond Meal
 1 tsp Black Pepper
 1 Egg
In a large pot add 2 cups water and a
vegetable steamer. Add carrots,
cauliflower and celery. Steam until soft,
about 15 minutes. Transfer half of mixture
to a food processor and puree with the
chopping blade. Repeat with second
half. Add sesame seeds to processor
and blend. Place pureed food in a large
mixing bowl and set aside.
In a medium frying pan sauté onions
and pepper in 1 tsp coconut oil until
soft. Add parsley, oregano and basil.
Combine well and add to mixing bowl.
Add remaining ingredients and mix well.
Cover baking sheet with aluminum foil
and lightly spray with olive oil spray.
Using a 1/4 cup measuring cup spoon
mixture onto baking sheet and press
Patty until 3/4 in thick.
Bake at 375 ° for fifteen minutes on each
side, or until golden brown. Enjoy!!
Meal 4:
White Chili (Day 35)
 1 lb. white northern
beans, soaked
overnight in cold water
and drained
 6 cups chicken broth
 2 cups coconut milk
 2 tsp. garlic powder
 1 large onion chopped
 1 lb. boneless skinless
chicken
 8 oz. green chilies
 1 chopped jalapeno
pepper without seeds
 2 tsp. Italian seasoning
 2 tsp. ground cumin
 ½ tsp. allspice
 ½ tsp. cayenne pepper
 1 tsp. chili pepper
 4 TB chopped fresh
cilantro
 1 tsp sea salt
Brown the chicken over medium heat
and cut into small cubes. Add all
ingredients to a 2 gallon soup pot and
simmer over low heat around 6 hours.
Meal 5:
Chick Pea Soup
(Day 36)
 2 16 oz. cans garbanzo
beans, rinsed and
drained (read the
label—no additives!)
 1 16 oz. can organic
diced tomatoes
 1 diced red pepper
 1 medium onion
chopped
 2 tsp. cumin
 1/2 tsp. cayenne
pepper
 ½ cup currants
 2 TB almond butter
Simmer until flavors are blended
together. Serve with 4 oz. organic meat
and a mixed green salad
Meal 6:
Protein Bars
(Day 37)
 4 cups Arbonne Vanilla
protein powder
 ¼ cup almond butter
 1 can Thai Kitchen or
Nature’s Forest Coconut
Milk
 1 tsp. almond extract
Mix by hand or in a large food
processor. Press into a 9 x 13 pan and
refrigerate at least 1 hour. Cut into 20
bars, 75 calories each. These can be
wrapped individually and frozen so you
can grab and go.
½ chopped red pepper
½ chopped large onion
1 tsp. dried parsley
¼ tsp. thyme
1 bay leaf
1 cup diced tomatoes
1 lb. can pumpkin
2 cups chicken stock
1 cup coconut milk
1 TB non-GMO corn
starch
 1 tsp. sea salt
 Fresh ground black
pepper
Sauté pepper, onion, and spices in 2 tsp.
coconut oil until soft. Add remainder of
ingredients except coconut milk and
corn starch and stir well. Simmer 30
minutes. If you want smooth restaurant
style soup, let cool and run through a
food processor or blender. Return to
pan and add coconut milk and corn
starch. Bring to a careful boil, stirring
frequently. Serve immediately.
Meal 7:
Pumpkin Soup
(Day 38)
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Enjoy with a large Granny Smith apple,
sliced into 16 pieces and sprinkled with
stevia and cinnamon.
Meal 8:
Kale Salad (Day 39)
 ½ bunch Kale,
chopped in a large
food processor until fine
 Add 2 each of celery,
green onion and
carrots, also chopped in
the food processor
 1 avocado chopped by
hand
 1 large tomato
chopped by hand
 1 cup pine nuts or
walnuts
 2 TB lemon juice
 2 TB walnut oil
 1 TB Dijon mustard
 Add stevia if you like a
sweet Cole slaw
Combine ingredients to make delicious
Kale Salad!
Meal 9:
Spinach Salad
(Day 40)
 ½ pound organic fresh
spinach
 3 slices nitrate free
bacon cooked crisp
 2 TB coconut oil
 ¼ cup balsamic vinegar
 2 TB Dijon mustard
 A few drops liquid stevia
 Salt and pepper to
taste
Cook over low heat until warm. Pour
over spinach and sprinkle with bacon
crumbs.