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7-Day Sugar Detox 2019 Vegetarian Shopping List

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Congrats on going Sugar free in 2019! here is your shopping list for Meal Plan 2: Vegetarian Make sure your 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

Paleo Fudge Brownie

Serves 12

6 tablespoons coconut flour
1/2 cup of cacao powder
½ cup grass-fed butter or ghee
2 tablespoons of organic coconut oil
6 pasture-raised eggs
1 teaspoon of vanilla
1/2 cup of cacao nibs or 100% unsweetened baking chocolate chips or sugar-free chocolate chips
1 teaspoon of cinnamon

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 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 sweetener of choice

Baked Turmeric Veggie Burgers

Serves 4

cups riced broccoli or cauliflower
eggs
cup almond flour/meal
1/4 cup flaxseed meal
tablespoons Further Food Daily Turmeric Tonic
tablespoon garlic powder
salt & pepper to taste

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

Lentil and Bean Stew

Serves 6

1 cups dried lentils
1 can kidney beans, drained and rinsed
1 onion, diced
2 garlic cloves, minced
1 large can crushed tomatoes
1 tablespoon cumin
2 tablespoons paprika
optional: 1 tablespoon Daily Turmeric Tonic
1 lb. wild mushrooms (bella or crimini mushrooms), rinsed
2 pinches salt and pepper
1 tablespoons cayenne pepper (optional)

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

Eggplant Meatballs with Zucchini Spaghetti

Serves 4

1 large ripe eggplant
1 medium onion (chopped)
1 cup parsley (chopped)
3 cloves of garlic (minced)
1 1/2 cups of spinach (chopped)
1 cup of white beans (1 can rinsed + drained)
1 tablespoon olive oil
1 cup gluten free panko bread crumbs
1 teaspoon himalayan sea salt
1 teaspoon red pepper flakes (optional)
1 teaspoon italian seasoning or oregano (optional)
1-2 zucchini (spiralized)
1-2 yellow squash (spiralized)
note: serve with tomato sauce of your choice

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 Protein Bowl
*
Reference Day 1

Energizing Matcha Power Bites

Serves 12

1 cup walnuts
1 cup almonds
2 tablespoons ground flaxseeds
1 tablespoon Mindful Matcha
1 teaspoon vanilla extract
1/8 teaspoon sea salt
4 tablespoons unsweetened almond milk
1/4 cup shredded coconut

 

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

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

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

 

 

 



 

 

 

 

 

 

 

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

 

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
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

Cheezy Black Bean Burrito Bowl

Serves 1

1/2 cup organic black beans, rinsed
1/4 cup organic white quinoa
2 cups greens mix
2-3 mushrooms, sliced
1/4 to 1/2 avocado, sliced
1 teaspoon chili flakes
1 teaspoon chili powder
1 teaspoon cumin
Pinch of sea salt
1 to 2 tablespoons nutritional yeast
Diced cherry tomatoes
Organic salsa

DAY 6

Energizing Matcha Power Bites
*Reference Day 4

Chickpea and Artichoke Saute

Serves 4

1 ½ cup cooked chickpeas (about 1 can, rinsed)
1 ½ cup artichoke hearts (about 1 can, rinsed)
3 tablespoons extra virgin olive oil
2 teaspoons turmeric or 2 teaspoons of Daily Turmeric Tonic
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 tablespoon minced garlic

Easy 2 Ingredient Golden Milk

Serves 1

1 cup coconut milk or whole milk/non-dairy milk of choice
1 teaspoon Daily Turmeric Tonic
1 tablespoon sweetener of choice

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
Dash of cinnamon
1 handful of ice
*Add a little water until you get desired consistency

Matcha Latte

Serves 1

1 teaspoon Mindful Matcha
¼ cup hot water
1 cup milk of choice (we used unsweetened vanilla almond milk)

Spaghetti Squash with Tomato and 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

 

 

 

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