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Naked Fitness Week One Shopping List

January 23, 2014

Week One: Here is the shopping list and menu plan for you to follow for the first week. Itʼs not hard to follow; no meal takes more than 15 minutes to make. If you add in your walking every day, you may find some extra room in your pants by the end of the week. Get started today and start eating healthier!

GROCERY LIST FOR WEEK ONE

Fibrous Vegetables

3 cups asparagus, fresh or approximately 3 bundles 5 cups broccoli, chopped, fresh approximately 5 heads 4 cups green beans (snap) (approximately 2 pounds 3) About 16 cups romaine lettuce, fresh spinach, or mixed greens (approxi- mately 4 bags) 3 cups red pepper, chopped (2 large or 3 medium) 4 cups spinach, fresh (about 4 oz.) approximately. 2 bags 20 cherry tomatoes (approximately 1 pint)

Fresh Fruits

6 medium gala apples (23⁄4-inch diameter) (approximately 3 per pound) 7 firm medium bananas (7 to 77⁄8 inches long) 3 cups blueberries, fresh or frozen, unsweetened approximately 2.5 pints 2 cups raspberries approx 2 pints

Light Proteins

Approximately 2 lbs. chicken breast, no skin, Chicken sausage (Trader Joeʼs Spicy Jalapeno or similar flavor), one 12-oz. package 6 oz. cod (fish) 12 oz. filet mignon (two 6-oz. filets) 2 oz. ham, extra lean (5% fat) 9 large eggs, fresh

Calcium-Rich Proteins

5 cups Greek yogurt, nonfat plain, (Fage 0%) 40 oz. Six 6-oz. containers Greek yogurt, nonfat with fruit (Chobani), (140 calo- ries, 12 to 18 grams protein)

Starches

One 15-oz. can chickpeas (garbanzo beans) One 18-oz. tube polenta (prepared)

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Beneficial Fats

3 oz. walnuts Kraft Light Done Right Zesty Italian Salad Dressing or other dressing where 2 tbsp. contains less than 50 calories and less than 4.5 grams of fat

Frozen Foods

2 cups edamame, shelled, frozen

Spices/Herbs/Condiments/Sauces

One 12-oz. tub salsa (under 125 calories for entire tub; I recommend fresh salsa) Supplements

WEEK 1, DAY 1

Breakfast Blueberries, 1 cup Greek yogurt, plain nonfat, 1 carton (6 oz.) Walnuts, 1 oz. (14 halves) Lunch Chicken breast, no skin, 6 oz. Romaine lettuce (salad), 3 cups shredded Red pepper, 1⁄2 large Salad dressing, low-fat, 2 tbsp. Dinner Chicken breast, no skin, 6 oz. Green beans (snap), 1 cup Broccoli, fresh, 1 cup chopped Snacks Banana, fresh, 1 medium Apple, fresh, 1 medium Greek yogurt, nonfat with fruit, 1 carton (6 oz.)

WEEK 1, DAY 2

Breakfast Raspberries, 1 cup Greek yogurt, plain nonfat, 1 carton (6 oz.) Walnuts, 1⁄2 oz. (7 halves) Liquid glucosamine supplement, 1 serving Lunch Naked Fitness polenta chili, 1 serving Apple, fresh, 1 medium Dinner Cod (fish), baked, 6 oz. Asparagus, fresh, 1 cup Broccoli, fresh, 1 cup, chopped Snacks Banana, fresh, 1 medium Greek yogurt, plain nonfat, 1 carton (6 oz.)

WEEK 1, DAY 3

Breakfast Eggs, fresh, 3 large, prepared without oil Cherry tomatoes, 8 Red pepper, 1⁄4 large Liquid glucosamine supplement, 1 serving

Lunch Naked Fitness polenta chili, 1 serving Red pepper, 1⁄4 large Romaine lettuce (salad), 3 cups, shredded Salad dressing, low-fat, 2 tbsp. Dinner Chicken breast, no skin, 4 oz. Green beans (snap), 1 cup Asparagus, fresh, 1 cup Snacks Apple, fresh, 1 medium Greek yogurt, , nonfat, 1 carton (6 oz.)

WEEK 1, DAY 4

Breakfast Blueberries, 1 cup Greek yogurt, plain nonfat, 1 carton (6 oz.) Walnuts, 1⁄2 oz. (7 halves) Liquid glucosamine supplement, 1 serving Lunch Naked Fitness polenta chili, 1 serving Apple, fresh, 1 medium Dinner Chicken breast, no skin, 6 oz. Broccoli, fresh, 1⁄2 cup, chopped Romaine lettuce (salad), 3 cups shredded Red pepper, 1⁄4 large Salad dressing, low-fat, 2 tbsp. Snacks Apple, fresh, 1 medium Greek yogurt, plain nonfat, 1 carton (6 oz.) Banana, fresh, 1 medium

WEEK 1, DAY 5

Breakfast Eggs, fresh, 3 large, prepared without oil Asparagus, fresh, 1⁄2 cup Cherry tomatoes, 8 Liquid glucosamine supplement, 1 serving Lunch Chicken breast, no skin, 4 oz. Edamame, shelled, frozen, 1⁄2 cup Romaine lettuce (salad), 3 cups shredded Red pepper 1⁄4 large Salad dressing, low-fat, 2 tbsp. Dinner Naked Fitness polenta chili, 1 serving Romaine lettuce (salad), 1 cup shredded Red pepper, 1⁄4 large Salad dressing, low-fat, 2 tbsp. Snacks Greek yogurt, plain nonfat, 1 carton (6 oz.) Banana, fresh, 1 medium

WEEK 1, DAY 6jkl;

Breakfast Blueberries, 1 cup Greek yogurt, plain nonfat, 1 carton (6 oz.) Walnuts, 1⁄2 oz. (7 halves) Liquid glucosamine supplement, 1 serving

Lunch Chicken breast, no skin, 4 oz. Edamame, shelled, frozen, 1⁄2 cup Romaine lettuce (salad), 3 cups shredded Red pepper, 1⁄4 large Salad dressing, low-fat, 2 tbsp. Dinner Filet mignon, 6 oz. Broccoli, fresh, 1 cup chopped Green beans (snap), 1⁄2 cup Snacks Apple, fresh, 1 medium Banana, fresh, 1 medium Greek yogurt, plain nonfat, 1 carton (6 oz.)

WEEK 1, DAY 7

Breakfast Eggs, fresh, 3 large, prepared without oil Ham, extra lean, (5% fat), 2 oz. Spinach, fresh, 2 cups Cherry tomatoes, 4 Liquid glucosamine supplement, 1 serving Lunch Chicken breast, no skin, 4 oz. Edamame, shelled, frozen, 1⁄2 cup Spinach, fresh, 2 cups Salad dressing, low-fat, 2 tbsp. Dinner Filet mignon, 6 oz. Broccoli, fresh, 1 cup chopped Green beans (snap), 1 cup Snacks Raspberries, 1⁄2 cup Banana, fresh, 1 medium Greek yogurt, plain nonfat, 1 carton (6 oz.)

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