Free Recipe and Grocery List Below 👇🏼

Info🫑💚

I cook for my husband and I every Friday night (24 meals Breakfast, Lunch, and Dinner) This takes about 2-3 hours now but when first starting it took 6-7 hours. Our food stays in its best shape by buying a little more ripe fruits, cooking the meat perfectly- not overcooked for when it needs to reheat, and always using ROMAINE lettuce as I’ve found it stays crunchy the longest. These meals are all refrigerated never frozen and last us for FOUR DAYS long for our work days. Any questions ask below!!!

My Tik tok has a follow along video 😋

Breakfast (for 2 people)

• Egg, Potato & Bean Burrito 🌯

• Açaí Bowl or Yogurt Bowl 🍓🥣

Fruits for Breakfasts & Snacks (for 2 people)

• Grapes, Strawberries, Blueberries, Kiwis, Bananas 🍓

• Celery, Cucumber, Lemon 🍋🥒

Lunches (for 2 people)

• Chicken Tacos + Green Salsa + Limes 🌮

(Lime, cilantro, parsley marinated chicken)• Whole Foods Chicken + Salad + Cucumbers + Corn 🥗

Dinners (for 2 people)

• Wings + Rice + Beans + Mango-Onion-Chunky Salsa 🍗🍚🥭

• Pasta + Chicken + Broccolini 🍝🥦

Treat / Dessert

• Mango Sticky Rice (1 Mango + Coconut Cream) 🥭🥥

🛒 Grocery List by Category😊

🍎 Produce

• 🍇 Grapes

• 🍓 Strawberries

• 🫐 Blueberries

• 🍌 Bananas

• 🍋 Lemons

• 🍏 Apples

• 🥒 Cucumbers

• 🌿 Parsley

• 🥦 Broccolini

• 🥭 Mango

• 🧅 Onion

• 🌽 Corn (for salad or tacos)

• 🌶️ Jalapeño sauce (for tacos)

🍗 Protein

• 🐔 Whole Foods Chicken (5 pieces)

• 🍗 Wings

• 🍳 Eggs

• 🍗 2-3 Chicken Breast (for tacos)

• 🫘 Black Beans

• 🫘 Refried Beans

🧀 Dairy & Fridge

• 🧀 Mozzarella Cheese

• 🥣 Yogurt (for bowls)

• 🧊 Açaí packets (frozen)

🌮 Pantry & Misc

• 🌯 Tortillas

• 🥥 Coconut Cream (for mango sticky rice)

• 🍋 Lime (for tacos & salsa)

• 🍝 Pasta

• 🍚 Rice

Recipes:

🥣 Breakfasts

🌯 Egg, Potato & Bean Burrito

Ingredients (2–3 burritos):

• 3 eggs

• 1 small potato, diced

• ½ cup black or refried beans

• 1 tortilla per burrito

• Salt, pepper, paprika, and garlic powder

• Olive oil or avocado oil for cooking

Instructions:

1. Boil or pan-fry diced potatoes until golden and soft.

2. Scramble eggs in a separate pan with salt and pepper.

3. Warm beans and spread them on the tortilla.

4. Add eggs and potatoes on top, sprinkle with paprika, and roll into a burrito.

5. Optional: toast the burrito in a pan for 1–2 minutes per side for crispness.

🍓 Açaí or Yogurt Bowl

Ingredients (1 bowl):

• 1 frozen açaí packet or ½ cup Greek yogurt

• ½ banana

• ¼ cup strawberries or blueberries

• ¼ cup granola or crushed nuts

• Optional: drizzle of honey or coconut flakes

Instructions:

1. Blend açaí packet with a splash of water or coconut water (skip if using yogurt).

2. Pour into a bowl, then top with sliced fruit and granola.

3. Finish with honey drizzle or coconut flakes.

🍇 Fruits for Breakfasts & Snacks

Mix and match grapes, strawberries, blueberries, kiwis, and bananas for easy fruit bowls or snack packs.

🧃 Tip: Add lemon juice or cucumber slices to water for natural detox hydration.

🥗 Lunches

🌮 Chicken Tacos with Green Salsa

Ingredients (2 servings):

• 1 chicken breast

• Juice of 1 lime

• 1 tbsp olive oil

• 1 tbsp chopped parsley

• 1 tbsp chopped cilantro

• Salt, pepper, garlic powder

• Tortillas

• Optional toppings: cucumber slices, corn, green salsa

Instructions:

1. Marinate chicken in lime juice, parsley, cilantro, olive oil, and seasoning for 15–30 mins.

2. Cook chicken in a skillet until golden, then slice thin.

3. Warm tortillas, fill with chicken, and top with salsa, cucumber, and corn.

4. Serve with extra lime wedges for freshness.

🥗 Whole Foods Chicken + Salad + Cucumbers + Corn

Ingredients (1–2 servings):

• 1 pre-cooked Whole Foods chicken piece (breast, thigh, or leg)

• 1 cup lettuce or mixed greens

• ½ cup corn (roasted or canned)

• ½ cucumber, sliced

• Olive oil + lemon or lime juice for dressing

Instructions:

1. Slice chicken into bite-size pieces.

2. Assemble salad with greens, corn, cucumber, and chicken.

3. Drizzle with olive oil and lemon juice, season with salt and pepper.

🍽️ Dinners

🍗 Wings + Rice + Beans + Mango-Onion Salsa

Ingredients (2 servings):

• 6–8 wings

• 1 cup cooked rice

• ½ cup black beans

• ½ mango, diced

• ¼ onion, finely chopped

• Juice of ½ lime

• Salt + chili flakes or jalapeño (optional)

Instructions:

1. Bake or air fry wings at 400°F for 25–30 minutes until crispy.

2. Mix mango, onion, and lime juice with a pinch of salt for the chunky salsa.

3. Serve wings over rice and beans, topped with mango salsa.

🍝 Pasta + Chicken + Broccolini

Ingredients (2 servings):

• 1 chicken breast, sliced

• 2 cups cooked pasta

• 1 small bunch broccolini, chopped

• 1 tbsp olive oil

• Garlic powder, salt, and pepper

• Optional: sprinkle mozzarella cheese

Instructions:

1. Cook pasta and broccolini in salted water (broccolini for the last 3–4 mins).

2. In a pan, sauté chicken with olive oil and garlic powder until golden.

3. Combine pasta, chicken, and broccolini; toss with a drizzle of olive oil and seasoning.

4. Add a sprinkle of mozzarella to melt slightly before serving.

🍮 Treat / Dessert

🥭 Mango Sticky Rice (Simple Version)

Ingredients (1–2 servings):

• 1 mango, sliced

• ½ cup cooked rice (short-grain or jasmine)

• 2–3 tbsp coconut cream

• Drizzle of honey or maple syrup (optional)

Instructions:

1. Warm the coconut cream in a small pot and pour over rice.

2. Stir lightly to coat, then top with fresh mango slices.

3. Drizzle with honey for sweetness if desired.

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