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15 Soothing Plant-Based Miso Soups!

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Made with traditional Japanese flavors, miso soup is nutritious, delicious, and easy to make. It’s the perfect calming meal for days when you don’t feel like eating heavy and want something light. Miso soup is traditionally made from soybeans, miso paste, and a Japanese fish stock called dashi. This soup can be prepared in a number of ways, mainly using different types of vegetables such as mushrooms, daikon, carrots, as well as potatoes and tofu. These vegan miso soup recipes are high in protein, low in calories, and will keep you feeling warm and satisfied. They are fully customizable too, so feel free to get creative!

We also recommend downloading the Food Monster App – With over 15,000 delicious recipes, it’s the greatest herbal recipe resource to help you get healthy!

1. Miso soup with shiitake mushrooms and ramen noodles

Source: Miso soup with shiitake mushrooms and ramen noodles

This shiitake mushroom ramen miso soup by Jenn Sebestyen and Kelli Foster is everything: cozy, calming, healthy, simple and so delicious. Do it when you feel like you have a cold. It’s calming and nourishing.

2. Miso Greens Soup

Miso Greens Soup

Source: Miso Greens Soup

This Katie Koteen miso greens soup is a necessity during the holiday season – the perfect calming meal for days when you’re not in the mood for heavy food. Added bonus: it’s incredibly quick and easy to do. Remember, boiling miso kills all of the good digestive aids in it. Because of this, this soup doesn’t heat up as well, but the recipe easily cuts in half if you want to avoid waste. Reprinted with permission from Frugal Vegan by Katie Koteen and Kate Kasbee, Page Street Publishing Co. 2017. Photo credit: Allie Lehman.

3. Sweet potato miso soup

Sweet Potato Miso Soup

Source: Sweet Potato Miso Soup

Each miso produces subtly different results, but brown and white miso paste would make fine substitutes. Rachel Phipps’ sweet potato miso soup is perfect for a filling, nutritious fall dish.

4th Chickpea Miso Noodle Soup

Chickpea Miso Noodle Soup

Source: Chickpea Miso Noodle Soup

This recipe for chickpea and miso noodle soup from Kris Dee | Most of the time, Domestic comes together in 30 minutes or less, which makes it perfect for a weekday dinner!

5. Five-minute miso bowl

Five-minute miso bowl

Source: Five Minute Miso Bowl

A quick and easy miso soup when you’re busy but still want a nutritious hot meal. This simple miso broth from Claire Ragozzino is a great base for layering tofu, pasta, rice, or steamed vegetables.

6. Garlic miso and onion soup

Garlic miso and onion soup

Source: Garlic Miso and Onion Soup

A simple Asian-inspired soup with tofu to fill up. Plain tofu can be a little boring at times (sorry, tofu, but it’s true). However, in this garlic miso and onion soup recipe from Kinda Vegan, Adams Media, the neutral taste of tofu plays well against miso and garlic. Hooray for an old vegan staple!

7. Miso soup with garlic lentils, kale and mushrooms

Miso soup with garlic lentils, kale and mushrooms

Source: Miso Soup with Garlic Lentils, Kale, and Mushrooms

This vegan miso soup from Amy Height is a hearty version of miso and lentil soup. Packed with protein, fiber, and secret hidden vegetables, this soup is so healthy too. The hearty taste and silky smooth miso broth are what this vegan miso soup really sells – it’s guaranteed to become a household favorite. Preparing a large amount early on can leave you with a hearty, healthy meal that will keep you satisfied throughout the week.

8. Immunity Boosting Miso Soup

Immunity-boosting miso soup

Source: Miso Soup Strengthening Immunity

Serve this soup with steamed short grain brown rice cooked with a little coconut oil to help boost the immune system. Sprinkle with Gomasio and pink sea salt! This Crissy Cavanaugh Immunity Boost Soup can be served for breakfast, lunch, or dinner and is completely kid-friendly!

9. Comfort miso and ginger soup

Comforting miso and ginger soup

Source: Comforting miso and ginger soup

This miso and ginger soup from Rita Marie is just what you need after a long day in the cold. Or even if you’re in warmer climates it’s still awesome just because it’s comfort in a bowl! The hearty yet spicy combination of ginger and miso in an aromatic broth is tempting and hits exactly the right spots.

10. Zucchini and Edamame Miso Soup

Zucchini and Edamame Miso Soup

Source: zucchini and edamame miso soup

A rejuvenating mix of zucchini, edamame, miso and nori comes together in this healthy and delicious soup by Annabelle Randles. Make sure you use low-salt vegetable broth as miso is quite salty. This is just the right calming recipe for late summer or early fall in cooler temperatures.

11. Raw instant miso soup bombs

Raw instant miso soup bombs

Source: Raw Instant Miso Soup Bombs

These raw vegan instant miso soup bombs from Mariko Sakata are a milestone for all miso soup lovers in the world. These tasty balls are filled with all of your favorite miso soup flavors. All you have to do is add some boiling water and you have a steaming bowl of miso soup! Plus, they’re great for storing in the freezer, you can take them with you anywhere, and they’re incredibly easy to make.

12. Miso noodle soup

Miso noodle soup

Source: Miso Noodle Soup

Miso soup is a cornerstone of Japanese cuisine because it is incredibly nutritious, malleable, and easy to prepare. This miso noodle soup recipe from Gabrielle St. Claire gives you a hearty miso broth that is full of flavor, soba noodles and tofu.

13. Creamy root vegetable miso soup

Creamy root vegetable miso soup

Source: Miso soup with creamy root vegetables

Erin Beccia’s root vegetable miso soup is the perfect transition to spring. It offers warmth against the cool evening temperatures and at the same time offers the freshness of the early spring vegetables. This soup is simple and only takes 30 minutes while still adding plenty of flavor and nutrition from the miso and root vegetables.

14. Creamy cauliflower parsnip miso soup with roasted shiitake

Creamy cauliflower parsnip miso soup with roasted shiitake

Source: Creamy Cauliflower Parsnip Miso Soup with Roasted Shiitake

In this miso soup recipe from Jodi Kay, cauliflower, parsnips and a whole clove of garlic are gently roasted in the oven. They are then combined with a miso broth and mashed into a soup that is thick, creamy, and flavorful. This soup is topped with oven-roasted mushrooms and garnished with sliced ​​spring onions. It’s as delicious as it is photo-worthy. Serve this with a fresh salad with ginger dressing or enjoy it on its own as a light lunch.

15. Moroccan miso, lentil and P.Umpkin soup

Moroccan miso, lentil and pumpkin soup

Source: Moroccan miso, lentil and pumpkin soup

This pumpkin soup by Judy Moosmueller is inspired by the fresh, lively flavors of Morocco. While not a traditional Moroccan ingredient, adding miso paste gives the soup a deeper umami flavor. You can also use a Moroccan spice mix if you don’t have the individual spices listed below.

Learn How To Make Plant-Based Meals At Home!

It is known that reducing meat intake and consuming more plant-based foods is beneficial chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and More! Dairy product consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you looking to eat more plant-based foods, we highly recommend downloading this Food Monster App – With over 15,000 delicious recipes, it’s the greatest herbal recipe resource for reducing your environmental footprint, saving animals and getting healthy! And while you’re at it, we encourage you to learn about that as well environment and health benefits from a plant-based diet.

Here are some great resources to get you started:

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Healthy Eating

Diabetes: 7 healthy dates or khajoor recipes for people with diabetes

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If you are a diabetic with a sweet tooth, eating dates or khajoor in moderation can be a healthy choice for you to satisfy your sugar cravings. High on fructose but highly nutritious, dates are a storehouse of fibre, iron, calcium, magnesium, zinc, and vitamins A, K, and B-complex. Good thing is that they are low in Glycemic index (GI) and have medium Glycemic load (GL). This means that while people with diabetes shouldn’t go overboard eating khajoor or dates, they can safely enjoy them in moderation as a natural sugar substitute in their meals. The trick is to combine them with healthy and diabetes-friendly ingredients that would not cause a sugar spike. (So ​​read: Ayurveda expert on rules to eat dates or khajoor, benefits, best time to eat)

“Dates are among the healthiest foods, are delicious, and have a low glycaemic index. Additionally, numerous studies came to the conclusion that dates do not cause blood sugar levels to surge. They are very nutritious and packed with a range of essential components. They also have a lot of dietary fibre, iron, calcium, magnesium, zinc, and vitamins A, K, and B-complex in addition to fructose.Congestion, heart disease, and diarrhea are just a few issues that these nutrients help with, says Nutritionist Anupama Menon.

“Dates are considered to be highly nutritious due to the presence of healthy antioxidants, fiber and natural slow absorbing sugars. Diabetics can safely include dates in their diet with a few considerations. The average GI of dates is 42. This makes them a low GI food and safe for diabetics when eaten in moderation,” says Arooshi Garg, Lifestyle Expert and Nutritionist, GOQii.

Garg says the fiber present in dates helps the body absorb carbohydrates slowly which in turn prevents sudden spikes in sugar level in the bloodstream.

Diabetics should try combining dates with a source of complex proteins to manage blood sugar levels.

HEALTHY KHAJOOR OR DATES RECIPES FOR DIABETICS

Anupama Menon and Arooshi Garg suggest some healthy ways to consume dates for people with diabetes:

Menon says dates, when used, must be the unsweetened natural variety, especially when it comes to diabetics. The nutritionist says such dates are a great way to cut down on sugar cravings.

1.Sweet chutney

“Make the traditional sweet chutney with dates where you pressure cook 100g dates with 100g tamarind with a little chilli powder and salt. Once cooled, the mush is ground and filtered to make the traditional meetha chutney that could be used in bhel or as a dip . One can use about 2-3 tsp a day,” says Menon.

2. Date milkshake

“Dates can be soaked for 3-4 hours in milk and then blended to make a milkshake with lots of ice for a hot summer’s day,” says Menon.

3. Date dry fruit balls

“To make this mix together some chopped dates, shredded almonds, pistachios and pine nuts. Shape the mixture in small balls and coat with toasted sesame seeds. Let them set for a few hrs in the refrigerator and enjoy this healthy treat,” says Arooshi Garg.

4. Dates and oats Laddoo

“To whip up this simple recipe mix together some toasted rolled oats, add some roasted ragi flour. In a mixer add 5-6 pitted dates and pulse it. Then add oats and ragi and choice of nuts. Shape the dough into mini ladoos, says Garg.

5. Dates halwa

“Enjoy this delicious halwa with a healthy twist. To make soak 6-7 pitted dates in warm milk. Blend them to make a fine puree. In a pan add 1 tsp ghee, sauté some nuts in ghee. Then add the prepared date puree and add some powdered cardamom. Once the mix leaves the side of the pan, switch off the flame and enjoy this hot winter treat!” says Garg.

6. Date smoothie

Another high protein recipe apt for diabetics. In a blender add 2 dates and 250 ml milk. Make a fine puree. Add some almonds and half tsp flaxseeds and a pinch of cinnamon powder. Blend this together to enjoy a guilt free smoothie, says Garg.

7. Oats and date kheer

Enjoy this traditional Indian recipe with a healthy twist. Boil 500ml low fat milk. Add 5-6 sliced ​​dates and 3 tbsp roasted rolled oats. Cook for 5 minutes, add some dried rose petals or cardamom powder for an irresistible aroma. Serve this hot on a winter evening, share Garg.

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Plant-based diet linked to lower risk in men

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Share on PinterestMore evidence emerges in support of the notion that a healthy plant-based diet is linked to a lower risk of bowel cancer. Image credit: Jimena Roquero/Stocksy.

  • Colorectal cancer is the third most common cancer in the United States.
  • The risk of developing colorectal cancer is increased by overweight or obesity, smoking, and a diet high in red or processed meats.
  • Including plenty of whole grains, fresh fruit, and vegetables in one’s diet can reduce this risk, existing research has shown.
  • A large study has now found that, in men, a diet that is high in healthy plant-based foods is associated with lower colorectal cancer risk.

Colorectal cancer, also known as bowel, colon, or rectal cancer, is the third most commonly diagnosed and the second deadliest cancer in the United States.

Most people who receive a colorectal cancer diagnosis are over the age of 50, although it can affect younger people, too.

In recent years, cases in older people have started to decline, but the incidence among younger people is increasing. However, these changes may be due to more effective cancer screening.

The risk of colorectal cancer increases with age. Other risk factors people cannot influence are a family history of colorectal cancer, inflammatory bowel diseases — such as Crohn’s disease — and certain genetic syndromes.

There are, however, many lifestyle factors that also influence a person’s risk of colorectal cancer. Factors that are likely to increase the risk include:

  • a diet low in fiber, fruit, and vegetables
  • Lack of physical activity
  • a diet high in fat and red or processed meat
  • overweight and obesity
  • Tobacco use and heavy alcohol consumption.

Several studies have investigated the relationship between diet and colorectal cancer, finding that the typical Western diet that is high in fat, red meat, and processed meat increases the risk.

Reducing these foods and increasing foods high in dietary fiber is associated with a reduction in risk.

Plant-based foods tend to be high in dietary fiber, but only in an unprocessed state.

Now, a study that appears in BMC Medicine has found that a diet high in healthy plant-based foods — whole grains, fresh fruit, and vegetables — is associated with a lower risk of colorectal cancer in men.

Unhealthy plant-based foods — refined grains, fruit juices, and added sugars — had no beneficial effect on cancer risk.

“This American study adds to lots of existing evidence on the benefits of eating a balanced diet high in fruit, vegetables and fiber for both men and women.”

– Beth Vincent, health information manager, Cancer Research UK (CRUK)

The study group included 79,952 men and 93,475 women who were followed up for an average of 19.2 years. All participants were from Hawaii or the Los Angeles area and were aged between 45 and 75 years at enrollment. The group included people of African American, Japanese American, Native Hawaiian, Latinx, and white volunteers.

At the start of the study, researchers assessed participants’ usual diet with a self-reported questionnaire.

Participants had to report how often and how much they ate out of more than 180 different foods and beverages. They chose from four portion size options, and frequencies ranging from never to four times a day.

From the responses, the researchers calculated daily energy and nutrient intakes, then calculated three plant-based diet indices — overall (PDI), healthful (hPDI), and unhealthful (uPDI).

The researchers defined whole grains, fruits, vegetables, vegetable oils, nuts, legumes, tea, and coffee as healthy plant-based foods. Less healthy plant-based foods included refined grains, fruit juices, potatoes, and added sugars.

To achieve a high hPDI score, participants had to have a high intake of healthy plant-based foods and a low intake of less healthy plant-based foods.

Overall, plant-based diets, particularly healthy plant-based diets, were associated with a reduced risk of colorectal cancer in men, but not in women. Unhealthy plant-based diets did not appear to reduce the risk.

For healthy plant-based diets, the association was stronger in Japanese American, Native Hawaiian, and white men than in those from other groups.

The researchers suggest that “the benefits from plant-based diets may vary by sex, race and ethnicity, and anatomic subsite of tumor.”

The study had a large sample size, long follow-up time, and racial and ethnic diversity in the study population. However, the authors acknowledge some limitations of the study, including possible selection bias in who responded to the questionnaires and the negative scoring of all animal-based foods.

Several other studies have shown that some animal-based foods may actually be beneficial. Two reviews have found that both fish and dairy products may reduce the risk of colorectal cancer.

Beth Vincent argued that the study findings should be viewed with caution:

“The research tried to compare ‘healthy plant foods’ and ‘unhealthy plant foods’ and found a link with bowel cancer in men. But because of the design of the study, the authors themselves acknowledge we can’t read too much into their results. The study relied on people remembering what they had eaten up to a year ago. It also made the assumptions that participants’ diets stayed the same over many years, and that all meat and animal products were unhealthy — which isn’t the case.”

This study adds to the growing evidence that diet and lifestyle play a key role in cancer risk.

Vincent agreed, giving the following advice: “Eating a well-balanced diet can help with maintaining a healthy weight, which reduces the risk of cancer. Not smoking, cutting down on alcohol, and staying safe in the sun are other important ways to reduce your cancer risk.”

One study suggests that up to 35% of cancers are linked to diet. And diet can greatly affect the risk of colorectal cancers.

The American Cancer Society recommends that to reduce colorectal cancer risk, a person should include lots of vegetables, fruits, and whole grains, and limit the amount of meat they eat.

Prof. Jihye Kim, from Kyung Hee University, who is one of the study authors, says that:

“We speculate that the antioxidants found in foods such as fruits, vegetables, and whole grains could contribute to lowering colorectal cancer risk by suppressing chronic inflammation, which can lead to cancer. As men tend to have a higher risk of colorectal cancer than women, we propose that this could help explain why eating greater amounts of healthy plant-based foods was associated with reduced risk of colorectal cancer in men but not women.”

The authors’ conclusion that “improving the quality of plant foods and reducing animal food consumption can help prevent colorectal cancer” may be a little optimistic, but their study certainly adds to the evidence that a healthy diet can help to reduce overall cancer risk.

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Healthy Eating

7 Day Healthy Meal Plan (Nov 28-Dec 4)

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posted November 26, 2022 by gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

I hope everyone enjoyed their holiday weekend! I always cherish time spent with my family- I am so thankful for them! If you went off plan this weekend, don’t stress! It is OK to indulge every now and then, just recalibrate and keep going!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinny Taste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (11/28)
B: Peanut Butter Protein Oatmeal Cookies*
L: Chicken Salad with Lemon and Dill *in ½ a whole wheat pita and 8 baby carrots
D: 2 cups Kale and Brussels Sprout Salad with Parmesan and Pecans with Dad’s Creamy Cauliflower Soup

Total Calories: 1,024**

TUESDAY (11/29)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
D: Madison’s Favorite Beef Tacos with Instant Pot Black Beans
Total Calories: 1,107**

WEDNESDAY (11/30)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
UK: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Instant Pot Black Beans

Total Calories: 1,107**

THURSDAY (12/1)
B: Pumpkin Pie Overnight Oats
L: Protein Egg and Quinoa Salad Jars
GB: Garlic-Ginger Chicken Stir Fry with ½ cup brown rice

Total Calories: 1,190**

FRIDAY (12/2)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Parmesan Herb Baked Salmon with Garlic Mashed Potatoes and String Beans with Garlic and Oil

Total calories: 1151**

SATURDAY (12/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT

Total Calories: 634**

SUNDAY (12/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Stuffed Butternut Squash with Wild Rice and Sausage and a green salad #
Total calories: 982**

*Prep Mon-Wed breakfast and lunch Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, desserts, wine, etc.

# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas
with ½ cup light vinaigrette. Set aside ½ the salad, with dressing on the side, for dinner Tuesday.

*Google doc

Print Shopping List

shopping list

produce

  • 3 medium very ripe bananas
  • 2 medium lemons
  • 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
  • 5 Persian cucumbers (can sub 2 medium English cucumbers, if desired)
  • ½ pound Brussels sprouts (or 4 cup pre-shredded)
  • 1 small PLUS 1 medium head cauliflower
  • ½ pound broccoli florets
  • 2 pounds Yukon Gold potatoes
  • 2 medium russet potatoes
  • 10 ounces sliced ​​shiitake mushrooms
  • 1 small red bell pepper
  • 1 small poblano pepper
  • 1 pound green beans
  • 1 large (2-pound) butternut squash
  • 1 pound baby bok choy
  • 2 large head garlic
  • 1 (1-inch) piece fresh ginger
  • 1 medium shallot
  • 1 medium bag of baby carrots
  • 1 (5-ounce) bag/clamshell baby kale
  • 1 (1-pound) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 small head Romaine lettuce
  • 1 small bunch of lacinato kale
  • 2 medium bunches of scallions
  • 1 small container/bunch chives
  • 1 small container/bunch of fresh dill
  • 1 small container/bunch of fresh basil
  • 1 small container/bunch fresh thyme (can sub 1 teaspoon dry thyme in Stuffed Butternut Squash, if desired)
  • 1 medium container/bunch fresh Thai basil (can sub ½ cup traditional basil Ginger Chicken Stir Fry, if desired)
  • 1 small bunch of fresh Italian parsley
  • 1 dry pint cherry or grape tomatoes
  • 2 medium plum tomatoes
  • 1 medium red onion
  • 1 small white onion
  • 2 small yellow onions

Meat, Poultry and Fish

  • 1 rotisserie chicken
  • 1½ pounds thin sliced ​​boneless, skinless chicken breast cutlets
  • 1 pound sweet Italian chicken sausage
  • 1 package center cut bacon
  • 2 pounds of 93% lean ground beef
  • 1 (2-pound) skin-on salmon fillet
  • 1 pound sushi grade tuna

grain*

  • 1 pack of quick oats
  • 1 large package crunchy corn taco shells (you need 16)
  • 1 small package whole wheat pitas
  • 1 (8-ounce) multigrain baguette
  • 1 small package unbleached all-purpose flour
  • 1 small package dry quinoa (or ½ cup pre-cooked)
  • 1 small package dry brown rice (or 2 cups pre-cooked)
  • 1 small package dry wild rice

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Ground cinnamon
  • Vanilla extract
  • Pumpkin pie spice
  • Apple cider vinegar
  • Dijon mustard
  • Pure maple syrup
  • cumin
  • Chili powder
  • paprika
  • Smoked peppers
  • coriander
  • oregano
  • Bay leaves
  • Green Tabasco
  • Sriracha sauce
  • Reduced sodium soy sauce*
  • chili paste
  • Toasted sesame oil
  • Light mayonnaise
  • Rice vinegar
  • Rice wine
  • Wasabi paste
  • Furikake (I like Eden Shake)
  • Light vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

  • 1 (18-pack) large eggs
  • 1 small box of salted butter or tub of whipped butter
  • 1 package pre-cooked lentils (can buy dry [green or brown] and cook yourself, if desired)
  • 1 large wedge of fresh Parmesan cheese
  • 1 pint skim milk
  • 1 pint 1% reduced fat milk
  • 1 small tub of light sour cream
  • 1 (8-ounce) bag of reduced fat shredded sharp cheese
  • 1 (8-ounce) bag shredded cheddar cheese (can sub 1 cup reduced fat cheddar in Tacos, if desired)
  • 1 (8-ounce) bag of shredded part-skim mozzarella
  • 1 small container whipped cream or dairy free whipped cream (optional, for topping overnight oats)

Canned and Jarred

  • 1 small jar pumpkin butter (or ingredients to make your own)
  • 1 small jar of peanut butter
  • 1 (32-ounce) carton low sodium chicken broth
  • 1 (32-ounce) carton reduced sodium chicken broth
  • 1 (32-ounce) carton chicken broth
  • 1 (15-ounce) can chickpeas
  • 1 (12-ounce) jar roasted red peppers
  • 1 (8-ounce) can tomato sauce

Frozen

  • 1 small package shelled edamame

mix dry goods

  • Cornstarch
  • 1 small package vanilla protein powder (I like Orgain)
  • 1 package sugar free chocolate chips (such as Lily’s)
  • 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
  • 1 small package granulated sugar (or sugar substitute such as Monk Fruit)
  • 1 (1-pound) package of dry black beans
  • 1 small package fruit juice sweetened dried cranberries (if buying from bulk bin, you need ¼ cup)
  • 1 medium package pecan or walnut halves (if buying from bulk bin, you need about ¾ cup)
  • 1 small package dry roasted peanuts (if buying from bulk bin, you need 1/3 cup)

*You can buy gluten free, if desired

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