Living

Cleansing meal plan menu

Daily grocery list

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Natural foods meal plan
Produce

8 apples
5 servings of berries
15 peaches, pears, plums or nectarines
1 bag of baby carrots
5 large carrots
1 head of broccoli
1 head of cauliflower
5 stalks of celery
3 green peppers
8 red peppers
1 orange pepper
1 yellow pepper
1 tomato
1 head of lettuce
1 cucumber
12 green onions
4 cooking onions
2-3 bunches of baby or regular spinach
8 garlic cloves
Fresh basil or coriander
3-4 radishes
Bean sprouts
1 sweet potato
2 lbs (1 kg) of small new potatoes
1 lb (500 g) of asparagus
2 heads of red or green cabbage
2 whole garlic heads

Dairy

20 cups (5 L) of unsweetened soy milk
Butter

Canned & packaged

Coffee
Herbal tea
Green tea
2 19-oz (540 mL) cans of kidney beans
1 bottle of minced garlic
5 cups (1.25 L) of chicken bouillon or broth
1 10-oz (284 mL) can of undiluted beef broth or 1 cup (250 mL) of beef bouillon
¾ cup (175 mL) of bottled chutney
2 servings of V8 juice
4 cups (1 L) of popped popcorn
1 28-oz (796 mL) can of diced tomatoes
1 28-oz (796 mL) can of whole tomatoes
1 bottle of salsa
1 small jar of capers
3 170-g (1 lb) cans of chunk or solid tuna
1 can of pink salmon
¾ cup (175 mL) of whole cranberry sauce
1 package of extra-firm tofu
Lemon juice
2 tsp (10 mL) of capers
1 19-oz (540 mL) can of chickpeas or lentils
1 package of rice crackers
1 package of rice cakes
Hot chili-garlic sauce
Chopped pickled ginger or 1 tsp (5 mL) of fresh, grated ginger

Meat, fish & deli

1 carton of eggs
1½ to 2 lb (750 g to 1 kg) of boneless pork loin roast
3 skinless, boneless chicken breasts
2 large pork chops or 1 boneless, skinless chicken breast, boneless pork chops or ¾ lb (375 g) of pork tenderloin
2-2½ lbs (750 g) of lean or medium ground beef

Dry goods, syrups & spices

Salt
Black pepper
Mixed-herb seasoning
Dried oregano leaves
Paprika
Cayenne pepper
Chili powder
Hot red chili flakes
Ground cumin
Bottled chopped ginger or grated fresh ginger
Curry powder
Ground savory
Dry mustard powder
3-¾ cups (925 mL) of oatmeal
Potato starch
Potato flour
2½ cups (650 mL) of white rice
1 cup (250 mL) of basmati rice
4 cups (1 L) of brown rice
Wide rice noodles
Wheat germ

Oils, vinegars, sauces and spreads

Almond butter
Vegetable oil
Olive oil
Lemon juice
Tahini spread
1 jar of full-flavoured, tomato-based pasta sauce

Dried fruits, nuts & seeds

1½ cups (375 mL) of roasted soy nuts
2 tbsp (30 mL) of sunflower seeds
2 cups (500 mL) of roasted almonds
3 tbsp (750 mL) of flax seeds
Coarsely chopped dried apricots

Refrigerate & frozen

1 bag of frozen corn
1 bag of frozen peas
1 serving of berries
1 head of lettuce
1 cucumber
1 green onion
1 apple
1 peach, pear, plum or nectarine
1 green pepper
1 orange pepper
1 yellow pepper
8 garlic cloves
Fresh basil or coriander
2 cups (500 mL) of soy milk
1 19-oz (540 mL) can of white or kidney beans (optional)
1 28-oz (796 mL) can of whole tomatoes
2 tbsp (30 mL) of capers
2 cups (500 mL) of chicken bouillon or broth
1 can of pink salmon

1 boneless, skinless chicken breast or centre-cut, boneless pork chops or ¾lb (375-g) pork tenderloin
Coffee
Herbal tea
Salt
Black pepper
Mixed-herb seasoning
2 rice cakes
¾ cup (175 mL) of oatmeal
Dried oregano leaves
Paprika
Cayenne pepper
Lemon juice
Olive oil
Almond butter
1 cup (250 mL) of roasted soy nuts
1½ cups (375 mL) of brown rice
½ cup (125 mL) of dried apricots
1 package of baby carrots
2 peaches, pears, plums or nectarines
2 apples
1 head of broccoli
1 sweet potato
4 cups (1 L) of shredded red or green cabbage
1 onion
2½ cups (750 mL) of soy milk
2 tsp (10 mL) of butter
Coffee
Green tea
Herbal tea
1 tin of tuna
¾ cup (175 mL) of whole cranberry sauce
2 large pork chops
¾ cup (175 mL) of oatmeal
Herbs
Salt
Black pepper
Lemon juice
Olive oil
2 tbsp (30 mL) of sunflower seeds
½ cup (125 mL) of toasted almonds
1 bunch/bag of spinach
2 red peppers
1 green pepper
1 large onion
3 stalks of celery
Fresh coriander
Radishes
Bean sprouts
Carrots
2 peaches, pears, plums or nectarines
1 apple
1 cauliflower
2½ cups (750 mL) of soy milk
1 cup (250 mL) of frozen corn
Coffee
Herbal tea
19-oz (540 mL) can of black or kidney beans
1 tbsp (15 mL) of bottled minced garlic or 3 garlic cloves
28-oz (796 mL) can of diced tomatoes
10-oz (284 mL) can of undiluted beef broth or 1 cup (250 mL) of beef bouillon
1 cup (250 mL) of salsa
1 tin of tuna
1½ lbs (750 g) of lean or medium ground beef
¾ cup (175 mL) of oatmeal
Salt
Black pepper
Chili powder
Ground cumin
Rice cakes
1 cup (250 mL) of white rice
Lemon juice
Olive oil
Tahini spread
2 tbsp (30 mL) of flax seeds
½ cup (125 mL) of roasted soy nuts
1 serving of berries
1 package of baby carrots
3 peaches, pears, plums or nectarines
1 onion
2 sweet red peppers
1 10-oz (284 g) package or 1 to 2 bunches of regular or baby spinach
2 garlic cloves
3 cups (750 mL) of soy milk
Coffee
Herbal tea
1 serving of V8 Juice
1 12-oz (350 g) package of extra-firm tofu
2 tbsp (30 mL) of lemon juice
2 tsp (10 mL) of capers
Hot red chili flakes
Salt
Black pepper
Potato starch
¾ cup (175 mL) of oatmeal
1 cup (250 mL) of brown rice
Rice cakes
Almond butter
2 tbsp (30 mL) of vegetable oil
½ cup (125 mL) of toasted almonds
1 serving of berries
3 peaches, pears, plums or nectarines
1 red pepper
1 green pepper
1 onion
1 head of broccoli
1 tbsp (15 mL) of butter or vegetable oil
2½ cups (750 mL) of soy milk
1 10-oz (284 mL) can of undiluted chicken broth or 1 cup (250 mL) of chicken bouillon
1 19-oz (540 mL) can of chickpeas or lentils (optional)
1½ cups (375 mL) of frozen peas
3 skinless, boneless chicken breasts
Curry powder
Potato flour
Chopped or fresh ginger
Salt
Coffee
Herbal tea
1 cup (250 mL) of basmati or white rice
¾ cup (175 mL) of oatmeal
Rice crackers
½ cup (125 mL) of roasted soy nuts
4 apples
1 serving of berries
1 peach, pear, plum or nectarine
2 servings of broccoli
2 servings of cauliflower
2 stalks of celery
1 cup (250 mL) of chopped carrots
1 tomato
1 green pepper
3 red peppers
2 lbs (1 kg) of small new potatoes
1 lb (500 g) of asparagus
4 green onions
Butter
Salt
Pepper
3½ cups (750 mL) of soy milk
Coffee
Herbal tea
¾ cup (175 mL) of bottled chutney
1 serving of V8 juice
1½ to 2 lb (750 g to 1 kg) of boneless pork loin roast
Soft tofu
Wheat germ
Rice crackers
1 cup (250 mL) of brown rice
Popcorn
1 tbsp (15 mL) of flax seed
½ cup (125 mL) of toasted almonds
½ cup (125 mL) of diced green peppers
2 peaches, pears, plums or nectarines
1 serving of berries
7 green onions
1 head of cabbage
3 garlic cloves
1 large carrot
3 cups (750 mL) of soy milk
Coffee
Herbal tea
2 10-oz (568-mL) cans of chicken broth
1 to 2 tsp (5 to 10 mL) of hot chili-garlic sauce
Chopped pickled ginger or grated fresh ginger
1 170-g (5.6-oz) can of chunk or solid tuna
3 cups (750 mL) of full-flavoured tomato-based pasta sauce
1-2 eggs
1 lb (500 g) of lean or medium ground beef
Salt
Pepper
Rice cake
Rice crackers
Popcorn
1 cup (250 mL) of wide rice noodles
3/4 cup (175 mL) of uncooked long-grain white rice
Ground savory
Dry mustard powder
Freshly-ground black pepper
Almond butter
½ cup (125 mL) of toasted almonds