Meal plan and shop for week of 1/20

This week is a tapering week, because I have my very first crossfit competition on Saturday! I'll be exercising a little less, so Calorie needs will be slightly lower (1800-2000 range). When Calorie needs decrease, we really need to focus on quality of food, reducing any extra solid fats and added sugars, in order to make sure we pack in the fiber, vitamins, and minerals necessary for optimal performance and health!  Therefore, I'm making a little goal for myself to make sure I have a high quality protein, plus a fruit and/or a veggie at every meal and snack.  I am also increasing my snacks to 2 per day so I don't raid the chocolate and cheese supply after dinner!

Recipes for the week will help me ensure that fruit and veggie intake is high, as well as help me keep my healthy fats and high quality protein in a good range.  I also have some extra time this week, so I don't have to prep ahead as much! If I did, I would make veggie egg white muffins (see last post) vs the scramble and prep bison chili, cauliflower, chicken, and root veggies in advance! Depending on how my workouts and recovery are feeling, I might add some jasmine rice or gluten free cornbread to the bison chili.

Recipes 

Mashed cauliflower

Mashed root veggies (I used parsnips, rutabaga, turnip, and carrots)

Bison chili (I added diced peppers and black beans)

Broiled chicken thighs (I used coconut oil in place of butter, and Braggs aminos instead of soy sauce)

Egg white scramble(I omitted the cheese)

Lemon codfish

For the green smoothie: 1 cup spinach, 1 cup frozen berries or cherries, 1 scoop whey protein, 1 cup almond milk

Grocery list

Healthy fats: coconut oil, olive oil, walnuts, flax seeds, almond milk

High quality protein: 1 lb boars head turkey breast, 1 lb bison meat, 1 lb chicken thighs, 6 eggs, whey protein powder, 1 carton liquid egg whites, 2 cups plain greek yogurt, can of black beans (12 oz cod purchased on day of)

Fruits: 5 apples, 2 grapefruit, 2 bananas, 3-4 pears, 2 cups frozen berries, 1 cups frozen cherries, 1 lemon

Vegetables: 6 cups spinach, 2 cups peppers, 4 cups celery, 2 cups carrots, 2 onion, 4 sweet potatoes, 1 tomato, 1 cucumber, 2 parsnips, 1 turnip, 1 rutabaga, can green chiles, jar salsa, canned tomatoes, head garlic, Brussels sprouts, head lettuce, head cauliflower

Other: Paleo bread (coconut from Julian bakery), vega protein powder, amazing grass chocolate superfood, Braggs amino acids, (bacon and parmasean cheese for Geoff's Brussels sprouts)-this is obviously optional!

Meal plan (note, grocery list includes dinners for two!)

Breakfasts (20-30g protein, 400 Calories):

1. Green smoothie (3 days)

2. Egg white scramble with a side of fruit-grapefruit (2 days)

Lunches (20-30g protein, 400-500 Calories)

1. Greek yogurt with flax seeds (2tbsp), walnuts (2tbsp), and banana (2 days)

2. Paleo turkey sandwich (4oz turkey)  with mustard, tomato and lettuce, celery sticks and piece of fruit (3 days)

Snacks (10-20g protein, 1-200 calories)

1. 2 hard boiled eggs, crudités-cucumber/peppers/carrots etc, fruit (3 days)

2.  Turkey roll ups with 2 oz turkey, lettuce, mustard and apple slices (2 days)

3. Vega protein post workout shake mixed with almond milk and chocolate superfood (every day post hard workout---run/row/crossfit)

Dinners (35-45g protein, 600 calories)

Monday: chicken thighs broiled with baked sweet potato and mashed cauliflower

Tuesday: leftovers from Monday 

Wednesday: bison chili

Thursday: leftovers from Wednesday 

Friday: (purchase fish day of): lemon codfish, mashed root veggies, roasted Brussels sprouts