10 Day Clean Eating Meal Prep

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Shopping list

 

• 18 Large eggs
• 9 Large egg whites, you can buy egg beaters or egg whites
• 2 tbsp. Grated Parmesan Cheese
• 2 Cups Cottage Cheese, 1% milk fat
• 2 tbsp. Unsweetened Almond Milk
• 2 tbsp. Cheddar cheese, low-fat, low sodium
• 1 oz. Cheese, Monterrey Jack, Fat free
• 1 tsp. unsalted butter
• 12 Fluid oz. milk, fat-free (you can use Almond Milk)
• 4 Medium tomatoes
• 1 Cup mixed fruit (your choice)
• 3 Avocado
• 1/2 Cup fresh Raspberries
• Spinach or Kale (2 bunch)
• 1 Red Onion
• 1 Small yellow Squash
• 1 Small Zucchini
• Shredded Carrots (you can buy them shredded)
• 2 medium Sweet Potatoes
• 3 Onions
• 1 Green pepper
• 1 Red bell pepper
• 7 Scallion
• 2 1/2 tbsp. Romaine Lettuce (you can buy the pre-chopped bag)
• 7 Cups Mixed salad greens or choice of lettuce
• 3 Cups Arugula
• 1 Pint cherry tomatoes
• 1 stalk of celery
• 1 Cup green beans
• 1 Small red potato
• 5 black olives
• Watermelon
• 1/4 Cup green peas, cooked
• 1 Can corn kernels, fresh or frozen
• 1 Cucumber
• 1 Medium granny smith Apple
• 1 bag red grapes
• 4 tsp. shallots
• 3 Large carrots
• 1 beet Broccoli (frozen or fresh)
• 1 tsp. Capers
• 1 portabella mushroom
• 1/2 cup whole grain cereal
• 1 6 inch whole wheat pita
• 7 low carb whole wheat tortilla, 6"
• 4 Slices whole grain toast
• 2 tbsp. Old fashioned rolled oats
• 1/2 scoop Whey protein powder (choc or vanilla)
• 1 can refried beans, fat free
• 2/3 Cup cooked brown rice
• 1 whole grain hamburger bun
• 2/3 Cup cooked lentils
• 2 1/2 oz. pasta, farfalle, dry
• 1 tsp. slivered almonds
• 1/4 tsp. Ground cumin
• 1 dash sea salsa
• Cayenne pepper
• 9 fresh basil leaves, finely chopped
• nonstick cooking spray
• Olive oil
• 2 tsp. grape seed oil or canola oil
• 2 cloves garlic minced
• 5 tbsp. salsa
• 2 tbsp. fat free ranch dressing
• 1 1/2 cups balsamic vinegar
• 4 tbsp. fresh lemon juice
• 6 tbsp. Dijon mustard
• 4 tsp. Shallots
• black pepper
• Store bought hummus
• 1 1/2 tsp. Sesame oil
• 1 tsp. low sodium tamari soy sauce
• 1 tsp. chili sauce
• 1 tbsp. citrus vinaigrette
• lime juice
• 2 tsp. fresh cilantro
• 1 Cup vegetable broth
• Chili powder
• Ground cumin
• Ground coriander
• Bragg liquid aminos
• 2 tbsp. toasted pine nuts
• 2 tbsp. Seasoned bread crumbs
• 3 tbsp. Honey
• 1 tbsp. parsley flakes
• Parmesan cheese
• 1/8 tsp. thyme, ground
• 2 tbsp. vinegar, cider
• 1 tsp. Worcestershire sauce
• Pineapple rings, canned in juice
• 3/4 Cup canned artichoke hearts
• 1/2 Cup canned low sodium black beans
• 1/3 Cup canned crushed tomatoes
• 1 Can chickpeas (garbanzo), drained
• 1 Cup canned crushed tomatoes
• 1/4 Cup green beans
• 1/4 Cup yellow beans
• 2 tbsp. kidney beans, canned, reduced sodium
• 2 tbsp. green peas
• 4 slices lean turkey bacon
• 4 oz. water packed tuna, drained
• 36 oz. chicken breast
• 3 oz. turkey breast
• 2 salmon filets
• 4 oz. lean protein
• 1 veggie patty
• 7 oz. tilapia
• 6 oz. Halibut (or other firm white fish)
• 4 oz. Cod filet
• 7 1/2 oz. lean ground Turkey
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