July 1 Meal Plan & Shopping List

Hello Hashi Heroes!

Hope you're doing well. Here's this week's meal plan and shopping list that includes the tacos from Friday! If you have any requests for upcoming meal plans, please let me know!

Day 1

• Breakfast: Banana and almond butter smoothie
• Lunch: Quinoa salad with grilled chicken, cherry tomatoes, cucumber, and olive oil
• Dinner: Tacos de Camarones with Asian salad mix (as described previously)

Day 2

• Breakfast: Scrambled eggs with spinach and avocado
• Lunch: Baked salmon with lemon, dill, and a side of sweet potato
• Dinner: Grilled chicken stir-fry with bell peppers, zucchini, and onions

Day 3

• Breakfast: Berry smoothie made with coconut milk and chia seeds
• Lunch: Turkey lettuce wraps with a side of mixed fruit
• Dinner: Shrimp and vegetable skewers with cauliflower rice

Day 4

• Breakfast: Sweet potato hash with a poached egg
• Lunch: Tuna salad with avocado and mixed greens
• Dinner: Baked cod with a side of roasted brussels sprouts

Day 5

• Breakfast: Almond flour pancakes topped with fresh berries
• Lunch: Chicken and vegetable soup with a side of apple slices
• Dinner: Grilled steak with a side of roasted sweet potato and asparagus

Day 6

• Breakfast: Green smoothie with spinach, cucumber, green apple, and coconut water
• Lunch: Turkey and vegetable stir-fry
• Dinner: Baked salmon with a side of quinoa and steamed broccoli

Day 7

• Breakfast: Egg and vegetable scramble with a side of mixed fruit
• Lunch: Chicken and avocado salad with mixed greens
• Dinner: Repeat of the Tacos de Camarones with Asian salad mix

Snacks can be included as needed throughout the day, such as a handful of nuts, a piece of fruit, or carrot and cucumber sticks with hummus.

Remember to stay hydrated and adjust portion sizes according to your energy needs. It's always a good idea to consult a registered dietitian when significantly changing your diet to ensure you're meeting all your nutrient needs.

Certainly! Here's a general shopping list for the 7-day meal plan:

Proteins:

1. Chicken breast
2. Salmon fillets
3. Shrimp
4. Turkey
5. Cod
6. Steak
7. Tuna
8. Eggs

Fruits:

1. Bananas
2. Berries (your choice)
3. Lemons
4. Green apples
5. Mixed fruit of your choice
6. Avocados

Vegetables:

1. Asian salad mix
2. Spinach
3. Bell peppers
4. Zucchini
5. Onions
6. Lettuce
7. Sweet potatoes
8. Brussels sprouts
9. Asparagus
10. Broccoli
11. Cucumber
12. Cherry tomatoes

Grains and Seeds:

1. Quinoa
2. Almond flour
3. Chia seeds

Nuts and Spreads:

1. Almond butter
2. Hummus
3. Mixed nuts

Dairy Alternatives:

1. Coconut milk

Breads and Wraps:

1. Gluten-free tortillas (corn or cassava)

Herbs, Spices and Oils:

1. Olive oil
2. Dill
3. Paprika
4. Chili powder
5. Salt

This list includes items specifically mentioned in the meal plan. It does not include items that you may already have in your pantry like pepper, garlic, other common spices, or additional ingredients you may want to add to your dishes for more flavor. Adjust as necessary according to your taste preferences. Enjoy your cooking!

Best,
Ellen

P.S. Don't forget to check out the Hashimoto's Lifestyle Podcast!