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Week 4 Shopping List

These recipes will ensure that you finish out the month strong and clean during the 2012 Whole Living Action Plan. Double some of the recipes so you have a full week's worth of meals (or recycle any of the previous week's recipes).

Breakfasts

Black Quinoa with Avocado, Almonds, and Honey

  • Avocado, 1 
  • Black quinoa, 1 cup 
  • Almond milk, 1 ½ cups 
  • Sliced toasted almonds, 6 Tbsp 
  • Honey, 6 Tbsp
  • Coarse salt 

Fresh Fruit with Applesauce-Sweetened Tahini

  • Sliced fruit (such as mango, black grapes, and citrus), 4 cups
  • Unsweetened applesauce, ½ cup 
  • Tahini, ¼ cup 
  • Honey, 1 Tbsp 
  • Toasted, unsweetened coconut flakes, ¼ cup 

Watercress with Garlic and Scrambled Eggs

  • Large eggs, 2 
  • Watercress, 1 cup 
  • Garlic, 1 clove 
  • Extra-virgin olive oil, 1 tsp
  • Coarse salt and pepper 

Lunches

Quinoa Salad with Toasted Almonds

  • Zucchini, 1 medium 
  • Celery, 1 stalk
  • Yellow bell pepper, 1 
  • Scallions, 2 
  • Lime, 1 
  • Garlic, 2 cloves
  • Fresh thyme, 1 tsp 
  • Chopped quinoa, ½ cup 
  • Slivered almonds, ¼ cup 
  • Red pepper flakes, 1/8 tsp 
  • Extra-virgin olive oil, 4 tsp 
  • Coarse salt

Upgraded Asian Salad Tofu 

  • 8 oz Mesclun, 2 cups 
  • Carrot, 1 
  • Radishes, 2 
  • Cremini mushrooms
  •  Avocado, ¼ 
  • Fresh cilantro, 1 Tbsp 

Spaghetti with Sardines, Cauliflower, and Kale

  • Sardines, ½ tin 
  • Whole-wheat spaghetti, 8 oz 
  • Kale, 1 bunch 
  • Cauliflower, 1 head 
  • Lemon, 1 
  • Onions, 2 
  • Red pepper flakes, ½ tsp 
  • Extra-virgin olive oil, 3 Tbsp 
  • Coarse salt and pepper

Dinners

Roasted Fall Vegetables with Lentils

  • French green lentils, ½ cup
  • Acorn squash, 1 small
  • Carrots, ½ lb
  • Celery, 1 stalk
  • Red onion, 1 
  • Shallot, 1
  • Dijon mustard, 1 tsp
  • Extra-virgin olive oil, 5 Tbsp
  • Apple-cider vinegar, 4 tsp
  • Coarse salt and pepper

Roasted Shiitakes and Pacific Cod

  • Pacific cod or halibut, 4 6-oz fillets
  • Shiitake mushrooms, 2 lb
  • Lemon, 1
  • Fresh rosemary, 4 sprigs
  • Dijon mustard, 1 Tbsp
  • Extra-virgin olive oil, 4 Tbsp
  • Coarse salt and pepper

Almond Chicken Soup with Sweet Potato, Collards, and Ginger

  • Boneless, skinless chicken breast, 8 oz 
  • Collard leaves, 1 cup 
  • Lime, 1 
  • Sweet potato, 1 large 
  • Yellow onion, ½ 
  • Garlic, 1 clove 
  • Fresh ginger, 1 inch 
  • Chicken stock, 4 cups 
  • Smooth almond butter, ½ cup 
  • Coarse salt and pepper

Grilled Beef Skewers with Zucchini and Mint

  • Grass-fed sirloin steak, 8 oz 
  • Zucchini, 2 
  • Lime, 1 
  • Scallions, 3 
  • Fresh mint, ½ cup leaves 
  • Short-grain brown rice, 1 cup 
  • Red chile flakes, ½ tsp 
  • Extra-virgin olive oil, for drizzling 
  • Coarse salt and pepper



Back to Week 4 of the 2012 Challenge

 

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Comments

Comments (3)

  • 4 Feb, 2013

    Correction to previous comment: why aren't there any recipes for the lunch/dinner menu for week 4? Thank you.

  • 4 Feb, 2013

    I was wondering why there are any recipes for the rest of the meals (lunch/dinner) for week 4. Thank you.

  • 22 Jan, 2012

    Why doesn't this set of recipes include number of servings?

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