SLJune22-28th2015

Produce

1 1/2 Cups Bananas + 3 Bananas
  • 3 bananas
  • 1 1/2 cups diced ripe banana,
2 lbs Cauliflower + 1 Head Cauliflower + 1 Cup Cauliflower + 1 Cauliflower
  • 1 bag of frozen Cauliflower
  • 1 head of riced cauliflower or 6 cups hot cooked rice
  • 2 (1 pound) bags frozen cauliflower
  • 1 cup chopped cauliflower
1/2 Cup Onion + 1 1/2 Medium Onions + 2 3/4 Onions
  • 1 onion diced
  • 3/4 onion, diced
  • 1 Onion Chopped
  • 1 1/2 medium onion
  • 1/2 cup finely chopped onion
1/4 cup thinly sliced baby spinach
20 Ounces pineapples + 1 Teaspoon pineapple
  • 20 ounces pineapple chunks
  • 1 teaspoons pineapple extract
1/4 Cup green pepper + 1 Large green pepper
  • 1 large green pepper, cut into 1-inch pieces
  • 1/4 cup finely chopped green pepper
2 Tablespoons Garlic + 2 Teaspoons Garlic + Garlic
  • Minced Garlic
  • 2 tablespoon minced garlic
  • 2 tsp garlic
2 1/4 Cups coconut + 1 coconut
  • 2 c. unsweetened coconut shreds
  • 1/4 cup+ 2 TBS Coconut Oil, Melted
  • 1 batch of Coconut Caramel Crunch Topping
6 cups chopped broccoli florets
1 Stalk Celery + 1/4 Cup Celery
  • 1 Celery Stalk Chopped
  • 1/4 cup finely chopped celery
1 Ounce Tomato + 1 Tomato
  • 1 can Tomatoes with Chili Peppers
  • 1 can (28 ounces) diced tomatoes, undrained
1 can Butter Beans, rinsed and drained
8 cups whole green beans fresh or frozen
1 large head iceberg lettuce - rinsed, dried, and chopped
1 red onion, chopped
1 1/2 cup shredded carrots (4g carbs per 1/4 cup serving so fine for this S meal)
1 teaspoon ground ginger/ginger powder, finely chopped or minced (if you choose fresh ginger for this recipe, you’ll need to use quite a bit and be sure it’s grated/minced very fine; I love fresh, but ground really works better in this recipe)
Optional: 3-4 green onion stalks, finely chopped
limes
  • zest and juice of half of a lime
  • zest and juice of half lime
10 Small cilantro
  • handful cilantro leaves- torn into small pieces
  • handful of cilantro leaves- torn into small pieces
  • 10 cilantro leaves- torn into small pieces
1 tablespoon snipped fresh parsley
3 cups finely-chopped apple
cups finely sliced cabbage (about 1 medium head)

Baking

6 tablespoon cocoa powder
1/2 Cup brown sugar + 1 Tablespoon brown sugar
  • 1/2 cup packed brown sugar (THM)
  • 1 tablespoon brown sugar
3 tablespoons cornstarch (1 TBSP Glucci)
2 1/3 Cups Flour
  • 1/3 c. almond flour
  • 2 cups oat flour
1/8 th tsp blackstrap molasses
1/4 tsp. caramel, butterscotch or maple extract
8 Teaspoons Vanilla Extract
  • 1 tsp almond or vanilla extract
  • 1 tsp. vanilla extract
  • 6 tsp pure vanilla extract
1/2 Cup chocolate chips + 1 chocolate chips
  • 1 Batch of Stevia Sweetened Chocolate Chips, Melted
  • 1/2 cup mini semi-sweet chocolate chips
3/4 cup unsweetened cocoa powder
6 1/2 to 6 Teaspoons Baking Powder
  • 1 1/2 tsp baking powder
  • 1 to 1/2 teaspoons baking powder
  • 4 tsp baking powder
1 1/2 tsp. baking soda
9 Tablespoons Sugar
  • 2 tablespoons white sugar
  • 3 Tbsp. of Truvia or sugar
  • 4 Tbsp Truvia or sugar
6 c. of whole wheat flour
1 1/2 T. instant/fast rise yeast (2 packets)
6 tbsp sweetener
1 cup THM baking blend
2 Tbsp of Truvia
9 teaspoons dried chia seeds
6 teaspoon Truvia, optional (or substitute any preferred sweetener)
1/2 teaspoon Glucomannan Powder
1/2 c. Truvia, erythritol, or xylitol
1/2 cup of Oat Fiber
1/3 cup of Sweet Blend or Sweetener of choice
1/4 cup sweetner of choice - xylitol
1 1/2 Tablespoon Glucomannan Powder

Beans, Grains & Rice

1 can Kidney Beans, rinsed and drained
1 can Garbanzo Beans, rinsed and drained
2 cups cooked brown rice- I boiled mine in chicken stock for added flavor
1 can of black beans - drained

Bread & Bakery

1 of Gwen’s Bread Recipe or loaf of bread dough

Breakfast & Cereal

3 1/4 Cups rolled oats + 6 Tablespoons rolled oats
  • 1 1/2 cup uncooked old fashioned rolled oats
  • 1 3/4 cup old fashioned rolled oats (or quick)
  • 6 tbsp rolled oats
1/2 cup oatmeal

Cheese

3 cups shredded sharp cheddar cheese (yellow)
1 5/12 Cups Parmesan Cheese
  • 1/2 cup Parmesan cheese, grated
  • 2/3 cup grated Parmesan cheese
  • 1/4 cup grated parmesan cheese
10 ounces shredded Cheddar cheese
1 1/2 cups shredded mozzarella cheese
3 cups shredded monterrey jack cheese

Condiments & Sauces

1/3 Cup Soy Sauce + 1 Tablespoon Soy Sauce
  • 1 tablespoon soy sauce or Brags liquid Amino
  • 1/3 cup coconut aminos (soy sauce alternative) or Bragg’s Amino
1 Tbsp Worcestershire Sauce
1/2 cup unsweetened apple sauce (or one single serving container)
1 1/4 cups mayonnaise
1/2 cup pizza sauce

Dairy

6 cups kefir
39 Eggs
  • 18 eggs
  • 18 eggs
  • 1 egg
  • 2 eggs
8 1/2 Cups Milk
  • 2 cups milk
  • 4 1/2 cups Cashew milk (I like cashew milk but use your favorite.)
  • 2 cups milk of choice, or more for thinner pancakes
2 Cups Greek yogurt
  • 1 1/2 cups low-fat Greek yogurt
  • 1/2 cup non fat greek yogurt (I used Fage 0%)
1/2 Stick butter + 1/4 Cup butter + 10 Tablespoons butter
  • 3 TBSP butter
  • 1/2 stick butter
  • 2 T. butter
  • 2 Tbsp Softened Butter
  • 2 TBSP butter
  • 1/4 cup butter
  • 1 tablespoon cold butter
5 Ounces cream cheese + 4 Tablespoons cream cheese
  • 1 (8 ounce) package cream cheese
  • 3 ounces cream cheese
  • 1 (8 oz) package of full fat cream cheese, room temperature
  • 4 Tbsp of yogurt or cream cheese
1/2 cup liquid egg whites
2/3 cup almond milk
1 cup cream

Frozen Foods

1 (10 ounce) package frozen green peas, thawed

Health Supplements

1/2 cup of Whey Protein Powder

Meat & Poultry

2 lbs ground beef
1 Cup ham + ham
  • 1 cup diced ham
  • toppings - pepperoni, ham, sausage, mushrooms, peppers
2 lbs ground turkey
  • 1 pound ground turkey
  • 1 lb LEAN Ground Turkey -I add seasoning to get my sausage flavor
30 meatballs (frozen or thawed) Low fat Turkey for THM
6 Pieces of Chicken (I used boneless skinless breasts)
1 lb Bacon + 11 to 12 Slices Bacon
  • 6 Slices of Bacon
  • 5 to 6 slices bacon, diced
  • 1 pound bacon
4 to 5 Large Chicken Breasts + 4 Chicken Breasts
  • 4 to 5 large boneless, skinless chicken breasts cut into chunks - chicken thigh meat would also work well
  • 4 chicken breasts
1 1/2 lb. ground pork or beef (S) or lean ground turkey (E or FP)

Oil & Vinegar

3 Tablespoons vinegar + 2 Teaspoons vinegar
  • 3 tablespoons vinegar
  • 2 tsp. vinegar
1/2 Cup Olive Oil + Olive Oil
  • Olive Oil
  • 1/2 cup olive oil
3 teaspoons sesame oil (or oil of your choice if you don’t have sesame, but the sesame really makes the dish!)

Seafood

3 lbs fish

Soups and Broth

9 Cups Chicken Broth + Chicken Broth
  • 3 cups chicken broth
  • 1 1/2 cups chicken broth
  • 4 1/2 cups chicken broth (or vegetable broth for vegetarian)
  • Chicken Broth

Spices

2 Tablespoons Onion Powder + 2 Teaspoons Onion Powder
  • 2 tablespoons onion powder
  • 2 teaspoons onion powder
2 Tablespoons garlic powder + 7 Teaspoons garlic powder + garlic powder
  • 2 tablespoons garlic powder
  • 1 teaspoon garlic powder
  • 1 tsp Garlic powder
  • 1 tsp garlic powder
  • Garlic powder
  • 2 tsp garlic powder
  • 2 tsp garlic powder
1 1/4 to 4 1/4 Teaspoons Black Pepper + Black Pepper
  • Black Pepper
  • 1 to 4 teaspoon black pepper (or to taste)
  • 1/4 tsp ground black pepper
  • Salt and black pepper to taste
Rosemary
1 1/2 Tablespoons Salt + 11 1/2 Teaspoons Salt
  • 1 teaspoon salt
  • 1 teaspoon salt
  • 3 teaspoons salt (or to taste)
  • 1/4 tsp. salt
  • 1/2 tsp Salt (or to taste)
  • 1 1/2 T. kosher or coarse salt
  • 1 tsp salt
  • 2 tsp salt
  • 1 tsp salt
  • 1/2 teaspoon salt
  • 1/2 teaspoon salt
  • 3/4 tsp salt
4 Teaspoons pepper
  • 1/2 teaspoon pepper
  • 1/4 tsp Pepper (or to taste)
  • 1 tsp pepper
  • 1 tsp pepper
  • 1 tsp pepper
  • 1/4 teaspoon pepper
2 teaspoon Italian seasoning
5 tsp Dry mustard
4 cloves garlic, chopped
Optional: 1/2 tsp red pepper flakes adds a nice kick!
3 Tablespoons Cinnamon + 6 Teaspoons Cinnamon
  • 3 Tbsp. Cinnamon
  • 6 tsp cinnamon
4 Teaspoons Cumin
  • 2 tsp cumin
  • 2 tsp cumin
1 bay leaf
1/2 teaspoon dried basil
1/2 teaspoon ground cumin
1 pinch red pepper flakes, or to taste (optional)
1 pinch cayenne pepper, or to taste (optional)
1/4 teaspoon freshly ground black pepper, or to taste
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1 teaspoon onion powder
2 teaspoons hot chili powder
1 1/2 teaspoons paprika
1/2 cup Truvia
1/2 teaspoon pepper