The Grocery List - $50 from coreperformance.com

(not including Staple Items)

Protein	Staple Items
1 1/2 lbs flank steak	Natural peanut butter
6 oz chicken	Reduced-fat mayo
6 oz of fish	Dijon mustard
6 oz lean deli meat	Low-sodium soy

 

Starches	Staple Items
Corn tortillas	Salsa
Sweet potatoes	Extra virgin olive oil
100% Whole Wheat or Flour Tortillas	Balsamic vinegar

 

Fruits/Veggies	Staple Items
1 baby carrots	Parmesan cheese
1 red and 1 green bell peppers	Honey
1 bag of greens (spinach, romaine or kale)	Tabasco sauce
1 avocado	Spices – garlic, salt, pepper,
1 tomato (Roma or grape)	thyme, basil, lemon, rosemary
1 red onion and 1 sweet onion
1 green onion (scallion)	Chicken stock
1 bunch garlic	Brown rice
1 red cabbage	Whole wheat pasta
Cilantro and parsley	Marinara sauce
1 lemon and 1 lime	Pickles
1 apple	Canned black beans
1 pear	Worcestershire sauce
2 containers of berries	Hummus
1 mango	Low-fat dressing
1 orange, 1 tangerine, 1 grapefruit	Blackened seasoning

 

Sunday Preparation

Protein

• Flank Steak: Rub flank steak with 1 tbsp of olive oil, salt and pepper and 1 tbsp of Worcestershire sauce. Grill or cook the steak to your liking.
• Chicken: Rub chicken with salt a pepper, coat the chicken breast with 3 tbsp of honey mustard dressing and grill or cook in a pan until juice runs clear.
• Fish: Sprinkle 3 oz of fish with blackened seasoning. If you're cooking salmon, then preheat the oven to 350 degrees. While it's preheating, melt 1/2 tbsp of butter and a 1/4 cup of lemon juice in a saucepan. Drizzle the mixture over the fish, sprinkle with dill weed and bake for 15 minutes. If you're cooking white fish, then preheat the over to 425 degrees. While it's preheating, combine a 1/2 tbsp of lime juice, 1/8 tsp of onion powder and 1/8 tsp of black pepper in a bowl and drizzle over the fish. Top fish with olive oil, bake for 20 minutes and sprinkle with parsley.

Veggie 

• Wash, cut and store green and red peppers, onions and red cabbage.
• Sauté four peppers and half an onion in 1 tbsp of olive oil.

Starch

• Rice: Cook rice according to package directions.
• Pasta: Cook pasta according to package directions.
• Sweet Potatoes: Cut sweet potatoes into 1-inch squares, coat them with olive oil, salt, pepper, dried oregano and basil and bake at 450 degrees for 30 minutes.

Lunch and Dinner

Recipes can be found at coreperformance.com

	Lunch	Dinner
Sun		Tilapia with Brown Rice + Spinach Salad
Mon	Lean Deli Meat Wrap, Carrots, Hummus + Fruit	Grilled Flank Steak with Potato Squares + Salad
Tues	Chicken Salad	Fish Tacos
Wed	Flank Steak Wrap + Berries	Chicken Pasta Marinara + Salad
Thurs	Leftover Pasta	Low-Fat Chicken Caesar Salad
Fri	Flatbread Chicken Sandwich +Fruit

 

Breakfast

Protein shake would be best here with some fruit, low-fat milk, and low-fat yogurt. Buy quality protein powder or add natural peanut butter, or even peanuts. This will be quick and easy to make. You may even be able to get away with making it the night before and keeping it refrigerated.