Health Challenge Menu PlanWeek 1

Health Challenge Menu Plan Week 1

Veggies for breakfast: paired with cooked eggs, breakfast meat, rice and beans, flax muffin, soup, or oatmeal
W – kale
Th – spinach
F – chard
S – mushrooms, onions, zucchini, leftover broccoli, chard stems – made into a frittata or omelet
S – spinach or arugula

Veggies for lunch: paired with hummus, cheese, plantain chips, fruit, nuts/nut butter, avocado, sandwich or salad
W – peppers
Th – jicama
F – cucumber
S – pea pods
S – carrots

Veggies for dinner: paired with a meat and starchy vegetable, grains and beans, or soup
W – broccoli
Th – cauliflower
F – cabbage
S – kale
S – roasted Brussel sprouts and beets

Shopping list for one person: (plus additional food desired to include)

Bunch chard
Small box baby spinach (small box of arugula if needed)
Bunch or bag of kale
1-2 stalks broccoli
1 small head of cauliflower
1 small red cabbage or ½ head
7-10 Brussel sprouts
1 beet
1 pepper
1 small jicama or pre-sliced in box
1 cucumber
1 small bag pea pods
1 small bag of baby carrots

White or brown rice
Black beans
Chicken liver
Chicken bones – whole chicken or backs, necks, thighs, wings

Local places to shop:

Fred Meyer – nutrition department, produce, seafood, eggs, bulk grains and beans
Safeway – produce, seafood, some meat [small boxes of baby greens (3 for $10)]
Metropolitan Market – organs, bones, meat, seafood, produce
Stadium Thriftway – produce, meat
Marlene’s – meat, bones, produce, bulk grains and beans, eggs
Whole Foods – meat, bones, produce, bulk grains and beans, eggs
Trader Joe’s – produce, some meat, frozen options
WinCo – produce, bones, organs, some meat, bulk grains and beans (not as much organic but better prices)