October 2017 Food Prep Grocery List
Menu & Shopping List No Bake Breakfast Cookies Butternut Squash Soup Quinoa Salad Chipotle Salmon Cakes Squash & Black Bean Chili Con Carne Roasted Broccoli and Mushrooms Here is your shopping list to prepare the prep menu listed above. Feel free to substitute any ingredients. It is suggested to purchase organic proteins and produce when possible. This menu will take less than 2 hours to prep.
Staples/Spices Olive oil Oats (2 cups) Milk of your choice (4 Tbsp) Vanilla extract (1/2 tsp) Sea salt Cocoa powder (2 Tbsp) Garbanzo bean or Coconut flour (or any flour) (1 Tbsp Chia seeds (1 Tbsp) - optional Shredded coconut (1 Tbsp) optional Chicken or Vegetable stock (3 cups) Cracked black pepper Cumin (3 tsp) Quinoa (2 cups) Ancho chili powder (1 tsp) Chipotle chili powder (3 tsp) Oregano leaves (2 tsp) Garlic (4 cloves or 4 tsp) Cumin (1 tsp) Cinnamon (1 tsp) Low-sodium diced tomatoes (1- 28 oz can) Low-sodium black beans (2-15 oz cans) Mild green chilis ( 1 can)
Fresh OR FROZEN Produce Ripe banana (1) Applesauce (1/2 cup) Butternut Squash (2) Shallots (3-4) Ginger (1/2 - 1 inch) Lemons (3) Peas (1 cup) Onions (2) Broccoli (1 head)
Green onions (8) Green bell pepper (3) Red bell pepper (1) Parsley (1 1/2 cup) Cilantro (1/4 cup) Lime (1) Chipotle pepper (1) optional Mushrooms (20 - 25)
Proteins/Nuts Any nut butter (3 Tbsp) Feta cheese (3-5 oz) - optional 6 oz canned wild salmon (2) Eggs (3) Organic turkey or beef (1 lb)
kitchen supplies Mixing bowls Cookie Sheet Parchment paper Spoon Roasting pans (2) Blender Measuring spoons
Medium saucepan with lid Skillet Food processor Crockpot Measuring cups Cutting knives
Copyright (c) 2017 The Healthy Edge, LLC
Staples/Spices Olive oil Oats (2 cups) Milk of your choice (4 Tbsp) Vanilla extract (1/2 tsp) Sea salt Cocoa powder (2 Tbsp) Garbanzo bean or Coconut flour (or any flour) (1 Tbsp Chia seeds (1 Tbsp) - optional Shredded coconut (1 Tbsp) optional Chicken or Vegetable stock (3 cups) Cracked black pepper Cumin (3 tsp) Quinoa (2 cups) Ancho chili powder (1 tsp) Chipotle chili powder (3 tsp) Oregano leaves (2 tsp) Garlic (4 cloves or 4 tsp) Cumin (1 tsp) Cinnamon (1 tsp) Low-sodium diced tomatoes (1- 28 oz can) Low-sodium black beans (2-15 oz cans) Mild green chilis ( 1 can)
Fresh OR FROZEN Produce Ripe banana (1) Applesauce (1/2 cup) Butternut Squash (2) Shallots (3-4) Ginger (1/2 - 1 inch) Lemons (3) Peas (1 cup) Onions (2) Broccoli (1 head)
Green onions (8) Green bell pepper (3) Red bell pepper (1) Parsley (1 1/2 cup) Cilantro (1/4 cup) Lime (1) Chipotle pepper (1) optional Mushrooms (20 - 25)
Proteins/Nuts Any nut butter (3 Tbsp) Feta cheese (3-5 oz) - optional 6 oz canned wild salmon (2) Eggs (3) Organic turkey or beef (1 lb)
kitchen supplies Mixing bowls Cookie Sheet Parchment paper Spoon Roasting pans (2) Blender Measuring spoons
Medium saucepan with lid Skillet Food processor Crockpot Measuring cups Cutting knives
Copyright (c) 2017 The Healthy Edge, LLC
