Thrive Grocery List

Here’s an example of a week meal plan from Brendan Brazier’s Thrive Fitness (2013) Book that is truly superb for athletes or anyone trying to find balanced plant-based meals – his books are well worth their price in gold!

WEEK 1

DAY 1
-wild rice yam pancakes: sprouted quinoa; mashed cooked yams; sprouted or cooked wild rice; ground flaxseed; ground sesame seeds; baking powder; black pepper
-banana bread energy bar: banana; fresh or soaked dates; popped amaranth; walnuts; ground sesame seeds; cinnamon; nutmeg; salt
-cucumber pesto salad: garlic; cucumber; mixed greens; nutritional yeast and sesame seed topping (1 part nutritional yeast flakes and 1 part unhulled sesame seeds); pine nuts
-ginger pear smoothie: 1 banana, 1/2 pear, cored; ground flaxseed; hemp protein; grated ginger
-almond flaxseed burger with mixed greens and (garlic; 2 red bell peppers; basil; nutritional yeast and sesame seed topping; hemp seeds; hemp oil; salt): garlic; almonds; ground flaxseed; balsamic vinegar; coconut oil, hemp oil or EFA oil blend (hemp oil, flaxseed oil, pumpkin seed oil); salt
-zucchini chips (2 zucchini; coconut oil; salt): 2 zucchini; coconut oil; salt

DAY 2
-toasted apple cinnamon cereal with hemp milk (water; hemp seeds; agave nectar): apple; oats; diced almonds; ground flaxseed; hemp protein; unhulled sesame seeds; sunflower seeds; cinnamon; nutmeg; ground stevia leaf; salt; hemp oil or EFA oil blend; molasses; apple juice
-chocolate blueberry energy bar: fresh or soaked dried dates; almonds; roasted carob powder (or cacao to make 100% raw); ground flaxseed; hemp protein; unhulled sesame seeds; lemon juice; lemon zest; salt; sprouted or cooked buckwheat; frozen blueberries
-popped amaranth hemp seed salad with cayenne dill tahini dressing (garlic; balsamic vinegar; hemp oil or EFA oil blend; water; tahini; dill; cayenne pepper; agave nectar; salt): 1 sheet nori chopped; mixed greens; popped amaranth; chopped snow peas; hemp seeds; DRESSING: garlic; balsamic vinegar; hemp oil or EFA oil blend; water; tahini; dill; cayenne pepper; agave nectar; salt
-adzuki bean quinoa sesame pizza: cooked or sprouted adzuki beans; cooked or sprouted quinoa; ground sesame seeds; coconut oil, hemp oil or EFA oil blend; dulse flakes; cucumber, onion, strips dulse; bean sprouts; fresh basil; green onions
-vegetable crackers (flaxseed; celery; tomato; almonds; sunflower seeds; carrot; cumin; salt) with sunflower seed pate (garlic; sunflower seeds; walnuts; hemp oil; orange juice; salt): ground flaxseed; celery; tomato; almonds; sunflower seeds; chopped carrot; cumin; salt

DAY 3
-banana ginger pear cereal with rooibos almond milk (water; rooibos tea bags; almonds; agave nectar; lemon juice; salt): 1 banana; 1 pear; 1 date; almonds; ground flaxseed; hemp protein; roasted carob powder; grated fresh ginger
– ginger pear energy bar: pear; dates; sunflower seeds; ground flaxseed; hemp protein; walnuts; grated fresh ginger; salt; sesame seeds
– spicy black-eyed pea quinoa pizza: garlic; black-eyed peas; quinoa; chickpea flour; coconut oil, hemp oil, or EFA oil blend; chili flakes; black pepper; cayenne pepper; salt; red bell pepper; onion; sweet potato; cauliflower florets; grated beets; chili flakes
-ginger pear smoothie (inflammation reducer): banana; pear; water; flaxseed; hemp protein; grated ginger
-cucumber pesto salad: garlic; cucumber; mixed greens; nutritional yeast and sesame seed topping; pine nuts
-crunchy cinnamon plantain strips: 1 large plantain; coconut oil; coconut oil; lemon juice; cinnamon; salt

DAY 4
-garlic oregano yam oven fries with ketchup (dried date;s tomato; sun-dried tomatoes; onion; agave nectar; hemp oil or EFA oil; apple cider vinegar; oregano; salt): 2 medium yams; 2 cloves garlic; pumpkin seeds; oregano; coconut oil; basil; salt
-sweet green smoothie (chlorophyll-rich): romaine lettuce; dates; water; honeydew melon; flaxseed; hemp protein; grated fresh ginger
-sunflower seed beet pizza: sunflower seeds; grated beet; coconut oil, hemp oil or EFA oil blend; parsley salt; tomato; spanish onion; celery; basil; carrot; green onions
-apple cinnamon energy bar: apple; dates; soaked or cooked quinoa; almonds; ground flaxseed; hemp protein; cinnamon; nutmeg; salt
-popped amaranth hemp seed salad with cayenne dill tahini dressing(garlic; balsamic vinegar; hemp oil or EFA oil blend; water; tahini; dill; cayenne pepper; agave nectar; salt): 1 sheet nori; mixed greens; popped amaranth; snow peas; hemp seeds
-vegetable crackers (flaxseed; celery; tomato; almonds; sunflower seeds; carrot; cumin; salt) with sunflower seed pate (garlic; sunflower seeds; walnuts; hemp oil; orange juice; salt):

DAY 5
-chocolate almond smoothie: banana; dates; water; almonds; flaxseed; hemp protein; roasted carob powder
-green tea ginger lime crackers (almonds; popped amaranth; sunflower seeds; lime juice; lime zest; coconut oil; ginger; green tea leaves; agave nectar; salt) with miso kelp guacamole (avocados; tomato; garlic; kelp; onion; tahini; brown rice miso paste; lemon juice)
-crunchy cinnamon plantain and macadamia nut salad with mango lime dressing (1 mango; jalapeño; lime juice; hemp oil or EFA oil blend; lime zest; agave nectar): mixed greens; sunflower seed sprouts; sugar snap peas; crunchy cinnamon plantain strips (1 large plantain; coconut oil; coconut oil; lemon juice; cinnamon; salt); dule; macadamia nuts
-spicy chocolate energy bar: banana; jalapeno; fresh or soaked dried dates; sunflower seeds; roasted carob powder (or cacao to make 100% raw); ground flaxseed; macadamia nuts; salt; hemp seeds
-popped amaranth rooibos pizza: popped amaranth; red lentils; coconut oil, hemp oil, or EFA oil; rooibos; salt; tomato; yellow bell pepper; snow peas; beet; cilantro; green onions; oregano; thyme
-zucchini chips (2 zucchini; coconut oil; salt) with sweet pepper hemp pesto

DAY 6
-tropical pineapple papaya smoothie: dates; water; papaya; pineapple; flaxseed; hemp protein; coconut oil
-pomegranate amaranth energy bar: dates; pomegranate seeds; ground flaxseed; hemp seeds; sunflower seeds; lemon zest; salt; popped amaranth
-creamy carrot salad with cayenne dill tahini dressing (garlic; balsamic vinegar; hemp oil or EFA oil blend; water; tahini; dill; cayenne pepper; agave nectar; salt): dinosaur kale; carrot; mixed greens; sunflower seed sprouts; nutritional yeast and sesame seed topping
-curry lentil crackers (chickpea flour; lentils; sunflower seeds; balsamic vinegar; coconut oil; curry powder; cumin; agave nectar; salt) with pineapple salsa (jalapeño; pineapple; red bell pepper; spanish onion; cilantro; lime juice; hemp oil; lime zest):
-pecan sunflower burger with mixed greens and sweet pepper hemp pesto (garlic; 2 red bell peppers; basil; nutritional yeast and sesame seed topping; hemp seeds; hemp oil; salt): pecans; sunflower seeds; apple cider vinegar; coconut oil, hemp oil, or EFA oil blend; chili flakes; cayenne pepper; salt
-(2 zucchini; coconut oil; salt) with macadamia dill dressing (macadamia nuts; apple cider vinegar; dill; agave nectar; salt and black pepper):

DAY 7
-blueberry rooibos antioxidant smoothie: banana; water; blueberries; flaxseed; hemp protein; agave nectar; hemp oil or EFA oil blend; ground rooibos
-mango coconut energy bar: dates; mango; flaxseed; quinoa; macadamia nuts; cinnamon; lemon zest; salt; coconut
-dinosaur kale quinoa wrap: 1 avocado; 2 roma tomatoes; 1 cucumber; 1 large carrot; 2 strips dulse; quinoa; dinosaur kale; 3 tbsp salad dressing and creamy ginger carrot soup: 3 large carrots; 1 avocado; water; ginger; salt; cilantro
-vegetable crackers (flaxseed; celery; tomato; almonds; sunflower seeds; carrot; cumin; salt) with sunflower seed pate (garlic; sunflower seeds; walnuts; hemp oil; orange juice; salt):
-cucumber pesto salad with tomato basil dressing (2 tomatoes; apple cider vinegar; hemp oil or EFA oil blend; dried basil; agave nectar; black pepper and salt): garlic; cucumber; mixed greens; nutritional yeast and sesame seed topping; pine nuts

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Posted on December 9, 2012, in Plant-Based Health & Fitness. Bookmark the permalink. Leave a comment.

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