7-Day Sugar Detox 2019 Shopping List

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Congrats on going Sugar free in 2019! Here is your shopping list for Meal Plan 1  Make sure you are signed up for the next Further Food 7 Day Sugar Challenge to get daily email tips and more recipes. Sign up here.
WEEKEND MEAL PREP

Cranberry Kombucha Low Sugar Jello

Serves 6

1/4 cup room temperature water
1/4 cup hot water
1 tablespoon Further Food Premium Gelatin
1 cup cranberry kombucha

Coconut Almond Butter Fudge

Serves 16

2 cups unsweetened shredded coconut
1 1/4 cups almond butter
1/2 cup coconut oil (melted)
1 1/2 teaspoons vanilla extract
1 teaspoon cinnamon
1/4 teaspoon sea salt

Keto Granola

Serves 16

1 cup macadamia nuts, chopped
1 cup walnuts, chopped
1 cup unsweetened flaked coconut
1/2 cup hemp seeds
1/4 cup chia seeds
1/4 cup almond flour
1/3 cup coconut oil or butter, melted
1 egg
1 tablespoon vanilla extract
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 cup cacao nibs
1/2 cup berries
1/2 cup keto or unsweetened yogurt

 

 

DAY 1        

Crispy Turmeric Fried Egg

Serves 1    

2 eggs
1 teaspoon turmeric or Further Food Daily Turmeric Tonic
½ tablespoon ghee or avocado oil
½ cup berries

Quick and Easy Salad Protein Bowl

Serves 1

Bowl Option 1
2 cups spinach
⅓ cup cooked green lentils
½  apple, sliced
½  avocado, sliced
1 tablespoon sunflower seeds
Italian Vinaigrette (see recipe)
4 oz of your choice of protein

Bowl Option 2
2 cups arugula
⅓ cup chicken
¼ cup cooked and sliced beets
¼ cup carrots
Avocado lemon dressing

Bowl Option 3
2 cups romaine lettuce
⅓ cup brown rice
⅓ cup black beans
½ avocado, sliced
¼ cup cucumber
2 tablespoons diced red onion
Cilantro Lime Vinaigrette
4 oz of your choice of protein

Quick and Easy Guacamole

Serves 6

4 ripe Hass avocados
1 large Roma tomato (seeds and pulp removed, diced)
¼ cup + 2 tablespoons red onion (chopped)
2 heaping tablespoons (2 scoops) Further Food Collagen
2 tablespoons cilantro (chopped)
1 1/2 tablespoons fresh lime juice (or 1 whole lime)
1 clove garlic (minced)
1-3 pinches cayenne pepper (optional)
salt and freshly ground black pepper (to taste)
crudites

Mindful Matcha Detox Tea

Serves 1

1 teaspoon Mindful Matcha
1 cup cold water
Ice
1 teaspoon honey, stevia or sweetener of choice

Salmon Patties

Serves 4

4 cans wild salmon (6oz cans)
2 tablespoons arrowroot flour
1 shallot, finely diced
2 cloves garlic, minced
2 tablespoons parsley, finely diced
1 lemon, juice and zest
1 teaspoon sea salt
1 teaspoon pepper
2 tablespoons avocado oil, divided

For the sauce:
1 avocado
1/2 cup parsley
1/4 cup olive oil
1 teaspoon white vinegar
1 lemon, juice of
2 cloves garlic

Roasted Lemon Pepper Broccoli

Serves 2

1 head fresh broccoli
2 tablespoons garlic infused olive oil
1 tablespoon of salt-free lemon pepper seasoning
Pink Himalayan salt (to taste)

DAY 2

Anti Inflammatory Turmeric Collagen Detox Tea

Serves 1

1 bag of peppermint tea
1 bag of chamomile tea
1 ½ cups boiling water
1 tablespoon coconut cream (or coconut milk)
1 teaspoon Daily Turmeric Tonic
1 tablespoon Further Food Collagen

Paleo Turkey Chili

Serves 4

1.5 lbs ground turkey
1 clove garlic
2 tablespoons olive oil
1/2 cup chopped celery
1 cup diced carrots
2 tablespoons chili powder
1 teaspoon cumin
1 teaspoon oregano
1 teaspoon salt
1/4 teaspoon cayenne
4 cups chopped zucchini
15 oz. can of tomato sauce
15 oz. can of diced tomatoes

 

DAY 3

Super Healthy Green Smoothie

Serves 2

2 cups romaine lettuce (or other green such as spinach or arugula)
1.5 stalks celery
1/2 cucumber
1 avocado
1.5 carrots
1 orange
1/4 cup parsley
6-10 ounces water (Depending on how thick you want it)

Mindful Matcha Detox Tea
*Reference Day 1

Turkey Meatballs over Zucchini Spaghetti

Serves 3

1 pound ground turkey
1 egg
1/2 cup breadcrumbs (I used panko crumbs)
1/2 cup nutritional yeast
5 basil leaves, finely chopped
1 tablespoon dried oregano
sea salt (few dashes)
pepper (few dashes)
1 tablespoon hot sauce (optional)
1-2 zucchini (spiralized)
1-2 yellow squash (spiralized)

DAY 4

Curry Scrambled Eggs

Serves 4

1 tablespoon avocado oil
2 cups leftover chicken breast or thighs, diced (you can substitute pre-cooked sausage, ham, etc.)
1/4 onion, diced
1 cup mushrooms, diced
4 cups kale (or sub spinach or other greens work too)
6 eggs
1 tablespoon curry powder
Salt and pepper to taste
½ cup berries

Quick and easy salad bowl
*Reference Day 1

Creamy Butternut Squash Soup

Serves 4-5

2 tablespoons olive oil for roasting Squash
1 butternut squash, 2-3 pounds or 1 package of pre-cut squash
2 tablespoons olive oil
2 cloves garlic, chopped
2 cups of canned full-fat coconut milk
1 cup chicken stock (or vegetable stock for vegan option) or bone broth
2 teaspoons Daily Turmeric Tonic
Himalayan sea salt and pepper to taste
Optional toppings: parsley, sage, cilantro, raw unshelled pumpkin seeds
Optional: 4 scoops collagen peptides

Omega Packed Kale Salad 

Serves 3

1 bunch kale (chopped or torn into bite-sized pieces)
1 lemon (juiced)
2 tablespoons olive oil
1/2 cup raw pumpkin seeds or raw sliced almonds
1 avocado (diced)
1/4 cup mint leaves (chiffonaded)
salt and pepper to taste

Energizing Matcha Power Bites

Serves 12

1 cup walnuts
1 cup almonds
2 tablespoons flaxseeds
1 tablespoon Mindful Matcha
1 scoop Further Food Collagen
1 teaspoon vanilla
4 tablespoons unsweetened almond milk
1/4 cup goji berries (optional)
1/4 cup unsweetened shredded coconut

Popcorn with Cinnamon

Serves 4

3 tablespoons coconut oil
1/3 cup of non-GMO popcorn kernels
Cinnamon, to taste
1 oz piece of no sugar dark chocolate

 

 



 

 

 

 

 

 

 

 

Prep Ahead Snacks

Veggies
Cut up 2 cucumbers, 2 carrots, 2 stalks celery, 2 peppers,
and any other veggies you may want to snack on
Hard Boiled Eggs
3-4 eggs for snacking or adding to salad

 

DAY 5

Turmeric Chia Pudding

Serves 1

1 cup full-fat coconut milk or almond milk yogurt
1 scoop collagen peptides
2 tablespoons black or white chia seeds
dash of cinnamon
1 scoop Further Food Turmeric Tonic
½ cup berries mixed in or on top

Omega Packed Kale Salad
*Reference Day 3
4 oz choice protein and/or leftover soup

Chili Lime Shrimp

Serves 4

1 pound of shrimp, peeled and deveined
For the marinade:
1 lime, juice of
3 tablespoons olive oil
3 tablespoons fresh cilantro, chopped
2 cloves garlic, minced
2 teaspoons chili powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
For the sauce (optional):
1/2 avocado, pitted and peeled
2/3 cup cilantro
2 limes, juice of
1 teaspoon chili powder

Cumin Roasted Carrots

Serves 4

1 pound of assorted colored baby carrots, trimmed
2 tablespoons EVOO
sea salt
1 teaspoon ground cumin
1 teaspoon cumin
5 cinnamon sticks
1/2 teaspoon ground cinnamon
10 leaves of lemon basil, torn
1/2 cup organic chicken stock/wine/champagne

 

DAY 6

Energizing Matcha Power Bites
*Reference Day 4

One Pot Roasted Chicken With Olives and Capers

Serves 4

1.5 lbs chicken thighs (boneless, skinless)
1 jar capers
½ cup sun dried black olives
1 small head cauliflower
1 medium squash
1 medium zucchini
pinch salt
zest of lemon
juice of lemon
3 tablespoons olive oil

 

DIY Matcha Collagen Latte

Serves 1

1 teaspoon Mindful Matcha
1/2 cup milk of choice
1 scoop Further Food Collagen
1 piece no-sugar added dark chocolate

DAY 7

Crustless Spinach Quiche

Serves 8

1 pound breakfast sausage
1/2 onion, diced
2 cups mushrooms, sliced
6 cups spinach, roughly chopped
12 eggs
1/4 – 1/2 cup full fat coconut milk
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1 teaspoon salt
1 teaspoon pepper

Almond Butter Cacao Smoothie

Serves 1

1 tablespoon almond butter
1 tablespoon cacao powder
½ cup unsweetened almond milk
1 tablespoon chia seeds
1 handful of spinach or micro Greens
1 scoop of protein Powder
1 scoop of Further Food Collagen Peptides
Dash of cinnamon
1 handful of ice
*Add a little water until you get desired consistency

Anti Inflammatory Turmeric Collagen Detox Tea
*Reference Day 2

Spaghetti Squash with Tomato Sauce and Goat Cheese

Serves 4

2 teaspoons olive oil (divided)
1 spaghetti squash (cut in half, lengthwise)
1 teaspoon thyme, sage or other herb
½ small onion (diced)
1 clove garlic (minced)
1 15-ounce can tomato sauce
2 teaspoons dried Italian seasoning
salt and pepper to taste
4 ounces goat cheese or cheese of choice

 

 

 

further food collagen

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