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Christine Estrada Meal Plan

Week 4 Grocery List

Week 4 Grocery List

***May not be needed! Check if you have these items before you leave!


FRESH:

3 medium sweet potatoes or 5 medium russet potatoes (This will be used for 2 separate recipes)

1 large red onion 

1 bell pepper (any color)

4 avocado 

1 box of grape tomatoes 

Mandarin oranges (or other fruit of your choice- for snacks and smoothies)

1 pineapple (or other fruit of your choice- for snacks, can be pre-cut)

1 medium head of broccoli 

1 large box of mushrooms (baby bella or white)

1 bundle of celery 

1 lemon

1 small bag of carrots (for snacks and smoothies)

2 apples 

1 poblano pepper 

1 lime 

2 squash (green or yellow)

1 large box of leafy greens (for smoothies, pasta, sandwiches, and burgers)

1 vegetable of your choice (for whole foodie bowl and/or tostadas)

1 box of berries (any kind, for oatmeal, smoothies, or snacks)

***1 purple cabbage

***1 bundle of garlic 


FROZEN:

1 bag of frozen grains (brown rice, quinoa, or other grain)

1 bag of frozen quinoa and mixed veggies (OR 1 bag of frozen quinoa and 1 bag frozen mixed veggies-corn carrots and peas)

3 small bags of berries or 1 large bag of berries/other fruit (for smoothies)

***Ezekiel bread (for burgers and avocatoast)

***1 bag of frozen corn


DRY:

1 box of edamame/black bean or whole wheat noodles (edamame/black bean noodles have much more protein!)

1 jar of marinara sauce 

1 can of chickpeas

1 box of low sodium veggie broth 

4 cans of black beans 

1 Tahini paste (can also be used to make hummus)

1 bragg’s liquid aminos (can be used as soy sauce)

1 Gochujang

***ground flax seed

***tortillas (or ezekiel tortillas)

***tostada shells

***1 bag of rolled oats (whole grain)

***Granola

***Dark chocolate

***No sodium peanuts


REFRIGERATED:

1 unsweetened, original soy milk 

1 naked or similar fruit juice (blue/green)

***Yogurt


OPTIONAL:

1 small package of chicken (I have not included recipes for how to cook chicken, as I do not promote consumption of animal products! However, baked is the preferred method of cooking!)

1 small block cheese for snacks (Ideally, cut back on dairy as much as possible! But if this is something that you enjoy, don’t deprive yourself!)

1 small tub of ice-cream (Hopefully yogurt can help curb this craving, however you should treat yourself to what you love once a week!)

Week 3 Grocery List

Week 3 Grocery List

***May not be needed! Check if you have these items before you leave!


FRESH:

1 large sweet potato

1 large red onion 

1 bell pepper (red, yellow, or orange)

1 large box of leafy greens (spinach, kale, mixed greens)

1 vegetable of your choice (for Monday night bowl)

4 avocado 

Mandarin oranges or other fruits for snacks 

1 container or berries (any kind, for oatmeal, snacks, and/or smoothie)

2 squash (yellow or green- use 1 for wraps)

1 box of grape tomatoes 

2 apples 

1 medium head of broccoli 

1 large box of mushrooms

Pineapple or other fruit for snacks (can be pre-cut)

1 purple cabbage

1 poblano pepper

1 SMALL bundle of celery (use in smoothies!)

***bundle of garlic

***1 small bag of baby carrots

***2-3 limes


FROZEN:

1 bag of frozen quinoa and mixed veggies (OR 1 bag of frozen quinoa and 1 bag frozen mixed veggies-corn carrots and peas)

3 small bags of frozen berries or 1 large bag

***Ezekiel tortillas (for wraps)

***1 bag of frozen grains (brown rice, quinoa, or other grain- for whole foodie bowl)

***Frozen corn


DRY:

1 Dijon/yellow mustard (ORGANIC- see ingredients!  This can be used in wraps this week and will be used next week in a recipe!)

4 cans of black beans (low/no-sodium, BPA free can)

1 can of garbanzo beans (chickpeas)

1 box of low-sodium veggie broth

1 box edamame/black bean or whole wheat pasta (edamame/bean noodles have much higher protein)

1 marinara sauce (no sugar, no oil, read the ingredients!)

***1 bag of oats (rolled)

***Italian seasoning 

***Ground coriander (OPTIONAL)

***No sodium peanuts 

***Tostada shells

***Granola 

***Dark chocolate 


REFRIGERATED:

Yogurt

1 unsweetened, original soy milk 

1 naked or similar fruit juice (blue/green)

***Hummus (Optional- for wrap)


OPTIONAL:

1 small package of chicken (I have not included recipes for how to cook chicken, as I do not promote consumption of animal products! However, baked is the preferred method of cooking!)

1 small block cheese for snacks (Ideally, cut back on dairy as much as possible! But if this is something that you enjoy, don’t deprive yourself!)

1 small tub of ice-cream (Hopefully yogurt can help curb this craving, however you should treat yourself to what you love once a week!)

Week 2 Grocery List

Week 2 Grocery List

***May not be needed! Check if you have these items before you leave!


FRESH:

3 medium red potatoes or 2 medium sweet potatoes

1 large red onion 

1 poblano pepper

1 large box of mushrooms (baby bella or white)

2 squash 

1 box of grape tomatoes 

1 small bundle of cilantro 

4 avocado

2 vegetables of your choice (These will be used for your monday bowl, your thursday bowl and your friday wrap)

Fruit of your choice (4 servings)

1 large box of leafy greens (spinach, kale, mixed greens- use for smoothies, salads, and bowls)

2 apples 

1 bell pepper (red, yellow, or orange)

1 head of broccoli 

1 bundle of celery (for snacks and smoothies)

***1 large bundle of garlic 

***2 limes 

***Mandarin oranges 

***1 small bag of baby carrots


FROZEN:

1 bag of frozen quinoa and mixed veggies (OR 1 bag of frozen quinoa and 1 bag frozen mixed veggies-corn carrots and peas)

1 bag of frozen grains (brown rice, quinoa, or any other grain)

Ezekiel tortillas (for wrap)

3 small bags frozen berries or 1 large bag (other fruit optional)


DRY:

3 can of black beans

1 can garbanzo beans (chickpeas)

1 box of edamame/black bean or whole wheat pasta (edamame/black bean pasta is much higher in protein) 

1 jar marinara sauce (ORGANIC- low sodium, no oil)

1 box of low-sodium veggie broth

Hummus (OPTIONAL- for wrap and can be used for snacks. Check ingredients list)

Whole grain mustard, salsa or sriracha sauce (OPTIONAL- for wrap)

***Tostada shells

***No sodium peanuts 

***Granola

***Dark chocolate

***1 bag/box rolled oats (whole grain)


REFRIGERATED:

1 jug unsweetened original soy milk 

1 large jug Naked or other juice (green or blue)

***Yogurt 


OPTIONAL:

1 small package of chicken (I have not included recipes for how to cook chicken, as I do not promote consumption of animal products! However, baked is the preferred method of cooking!)

1 small block cheese for snacks (Ideally, cut back on dairy as much as possible! But if this is something that you enjoy, don’t deprive yourself!)

1 small tub of ice-cream (Hopefully yogurt can help curb this craving, however you should treat yourself to what you love once a week!)