Week 3 Grocery List

Week 3 Grocery List

Week 1 | Week 2 | Week 3

 

Below is a grocery list for all of the recipes in week 3. If you’re cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider eating off of the recipe for a few days. In this program, there is no calorie limit. Eat until you are full—and be aware that might mean eating larger portions than you are used to.

Remember to consult your spice rack before visiting the grocery store!

Are you using the meal plan exactly as it’s laid out with no changes this week? Then use our complete grocery list.

 

DAY 15 Recipes:

Facon Bacon
Makes 4 servings

  • 1 teaspoon fennel seeds
  • 1 teaspoon cumin seeds
  • 2 1/2 teaspoons soy sauce
  • 3 garlic cloves, crushed
  • 1 dash black pepper
  • 1 cup water
  • 8 ounces (227-gram package) tempeh, sliced into bacon shapes

Zucchini Scramble
Makes 4 1-cup servings

  • 1/2 cup water
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 medium zucchini, finely diced (about 2 cups)
  • 1/2 pound firm tofu, diced
  • 1 teaspoon chili powder
  • 1 - 2 tablespoon reduced-sodium soy sauce
  • 1/2 cup salsa (optional)
  • 1 English muffins, warm tortillas, or toasted French bread for serving

Additional Menu Items:

  • Frozen mango chunks for snack

DAY 16 Recipes:

Rainbow Coleslaw
Makes about 6 cups (6 servings)

  • 2 cups finely shredded green cabbage
  • 1 garlic clove, minced or pressed
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon soy sauce
  • 2 tablespoons apple juice concentrate
  • 1/4 cup seasoned rice vinegar
  • 2 tablespoons sesame seeds
  • 2 tablespoons dry roasted peanuts
  • 1/2 cup finely chopped fresh cilantro
  • 1/2 cup finely chopped sweet onion
  • 1/2 cup sliced celery
  • 1 carrot, grated or julienned
  • 2 cups finely shredded red cabbage
  • 1/4 teaspoon ground black pepper

Tempeh Sloppy Joes
Makes 4 servings

  • 1 cup water, divided
  • 1 small onion, chopped
  • 1 green bell pepper, seeded and chopped
  • 1 8-ounce package tempeh, crumbled into small pieces
  • 1 8-ounce can tomato sauce
  • 2 tablespoons ketchup
  • 1 tablespoon agave nectar
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon vegan Worcestershire sauce
  • 2 teaspoons prepared mustard
  • 1/2 teaspoon garlic powder
  • 4 multigrain hamburger buns

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • DIY Salad Bowl
  • Frozen grapes for snack

DAY 17 Recipe:

Spicy Thai Soup
Makes 6 1-cup servings

  • 1 tablespoon finely chopped fresh ginger
  • 4 cups Vegetable Broth
  • 2 teaspoons minced garlic
  • 1/2 - 1 jalapeno pepper, seeded and finely chopped (or more to taste)
  • 1 cup sliced mushrooms
  • 1 cup bite-size broccoli florets
  • 1 cup packed finely chopped bok choy
  • 1 green onion, finely chopped, including top
  • 1 tablespoon finely chopped fresh cilantro

Red Pepper Hummus

Makes about 2 cups

  • 1 15-ounce can garbanzo beans, drained
  • 1/2 cup water-packed roasted red peppers (about 2 peppers)
  • 2 tablespoons tahini (sesame seed butter)
  • 3 tablespoons lemon juice
  • 1 garlic clove (or more to taste)
  • 1/4 teaspoon ground cumin

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Pita and veggies for snack 

DAY 18 Recipes:


Easy Cornbread Muffins
Makes 18 muffins

  • 2 cups cornmeal
  • 2 cups oat bran
  • 4 teaspoons baking powder
  • 2 cups unsweetened apple juice

Hearty Chili Mac
Makes 10 1-cup servings

  • 8 ounces dry macaroni noodles
  • 1/2 cup water
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 small red or green bell pepper, seeded and diced
  • 1 8-ounce package vegetarian ground beef substitute, or 4 vegetarian burgers, thawed (if necessary) and chopped
  • 1 28-ounce can crushed tomatoes
  • 1 15-ounce can kidney beans, undrained
  • 1 15-ounce can corn, undrained
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Air-popped popcorn for snack
  • Curry powder or nutritional yeast for snack (optional)
  • Frozen grapes for snack

DAY 19 Recipes:


Balsamic Zucchini Sandwiches
Serves 2

  • 2 zucchini, cut lengthwise into 1/2"-thick strips
  • 4 cloves garlic, sliced
  • 1 tablespoon balsamic vinegar
  • 1 cup rinsed white kidney beans (cannellini beans)
  • 1 large roasted red pepper
  • 2 whole wheat sandwich rolls (mini baguettes or bolillo rolls)
  • 6–8 fresh basil leaves
  • 1/2 teaspoon freshly cracked black pepper

Carrot and Jicama Salad
Makes about 10 1/2-cup servings

This colorful, crunchy salad is perfect with Mexican food or any other spicy cuisine. It may be made in advance, as it keeps well.

  • 1 large carrot, peeled and cut into 1/4-inch rounds
  • 1 medium jicama, peeled and diced (about 2 cups)
  • 1 red bell pepper, seeded and diced
  • 1/2 small red onion, thinly sliced (about 1/2 cup)
  • 2 tablespoons finely chopped fresh cilantro (optional)
  • 3 tablespoons seasoned rice vinegar
  • 3 tablespoons lemon juice
  • 2 tablespoons Sesame Seasoning
  • 1/2 cup unhulled sesame seeds
  • 1/2 teaspoon salt
  • 2 tablespoons nutritional yeast

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Cantaloupe or another available fruit for snack

DAY 20 Recipe:

Lettuce Wraps

Makes 6 lettuce cups

  • 3 ½ ounces dried, flavored tofu
  • 3 tablespoons garlic, minced
  • 2 tablespoons fresh ginger, chopped
  • 2 1/2 cups shiitake mushrooms, chopped
  • 1 pound bean sprouts
  • 1 large carrot cut into fine strips
  • 1 head lettuce
  • ½ lemon keep juice
  • 1 teaspoon low sodium soy sauce
  • ¼ teaspoon red pepper flakes
  • Salt and pepper to taste

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Orange slices
  • DIY salad bowl

DAY 21 Recipe:

Pita Pizzas
Serves 1

  • 1/4 cup Hummus (use leftovers from Day 17)
  • 1 whole wheat pita
  • 1/4 teaspoon cracked black pepper

Additional Menu Items: