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