Spectacular achievement is always preceded by unspectacular preparation
— Robert H. Schüller
 

Shopping list

Just like last week, we'll take today off to meal prep for the coming week. Here's a potential shopping list you can shop with and make yourself some wholesome meals all week.

Fruits and produce for snack & smoothie

  • Blueberries
  • Raspberries
  • Blackberries
  • Mango
  • Oranges
  • Apple
  • Limes
  • Garden eggs
  • Carrots (good for snacks and juicing)
  • Lemons (good for spa water)
  • Avocado (not more than 6, gets bad quickly)
  • Romaine hearts
  • 1 head Boston or bibb lettuce
  • A bag of baby spinach
  • A pack of baby arugula
  • 1 head red cabbage
  • 2 pints grape tomatoes
  • 1 head broccoli 
  • 1 head cauliflower 
  • Zucchini
  • Eggplant
  • English/Persian cucumber
  • Celery
  • White mushrooms (1½ cups)
  • Ginger
  • Garlic
  • Onions

Dairy

  • Coconut Milk 
  • Almond milk 
  • Plain 2% Greek yogurt 

Meat and Fish Proteins

  • boneless skinless chicken breasts
  • Rotisserri chicken
  • skinless salmon fillets
  • Tilapia
  • Sardines
  • Crocker fish
  • Bacon 
  • Tuna fish
  • Turkey
  • Stock fish

Grocery Items

  • Garri Ijebu
  • Brown/Basmati/Ofada rice
  • Sweet potatoes
  • Ezekiel 4:19 bread
  • Raw brown beans
  • Quinoa
  • Oatmeal (1 cup)
  • Almond/cashew nut butter
  • Cottage cheese
  • Omega 3 eggs/cage free chicken eggs
  • Plantain

OILS AND CONDIMENTS

  • Extra-virgin olive oil
  • Toasted sesame oil (I didn’t like mine)
  • Red wine vinegar
  • Ground peppers
  • Chili powder
  • Dried thyme
  • Ground turmeric
  • Nutmeg
  • Cinnamon stick
  • Pink Himalayan salt/coarse salt
  • Coconut oil

Nuts and Seeds

  • Almonds
  • Cashews
  • Walnut
  • Pecans
  • Pumpkin seeds
  • Raisins
  • Coconut 
  • Dark chocolate
  •  
 
 

prep for day 11

to-do list

  • Definitely keep up this habit

 

EArly to Bed, early to rise

  • Tomorrow's workout will be a little intense😁 so get some rest fam... early
  • Did you know that we're considered sleep deprived when we sleep for 6hrs or less?