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Grains & Legumes
Brown jasmine rice— makes 570g cooked
190g dryQuinoa— makes 720g cooked
240g dryBlack beans— makes 600g cooked
200g dry or 2 cans (15oz)Vegetables
Sweet potatoes— ~3–4 medium
1080g rawFresh spinach— wilts to ~90g per bowl
540g rawRed bell peppers— diced fresh
3 mediumLemons— ½ per bowl
3 wholeProtein & Dairy
Large eggs— boiled weekly
12Mayonnaise— for deviled eggs
6 TbspDijon or yellow mustard— for deviled eggs
3 TbspWhole milk kefir— 4 oz per bowl
720g / 24 ozFats & Seeds
Extra virgin olive oil— 1 Tbsp per bowl
84g / 6 TbspGround flaxseed— 1 Tbsp per bowl
42g / 6 TbspRoasted pumpkin or sunflower seeds— 10g per bowl
60gAdditions
Nutritional yeast (fortified)— ~1½ Tbsp per bowl
60g / ½ cupSauerkraut— 30g per bowl
180g / ¾ cupIodized salt— ¼ tsp per bowl
9g / 1½ tspBlack pepper, smoked paprika, cumin
to tasteFruit
Strawberries— slice fresh before serving
900g / 6 cupsWild blueberries (frozen)— optional — 75g per bowl
450gBananas— optional — 60g per bowl, slice fresh
3 medium