RENEW FOOD PLAN Weekly Planner and Recipes Version 2 RENEW FOOD PLAN – A WEEK OF MEALS & SNACKS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Breakfast n CranBlueberry n Southwestern n Nut Porridge* n Poached n Raspberry n Mediterranean n Almond Kale Egg Muffins* n Blueberries Organic Eggs Chia Seed Egg & Cacao Smoothie* Pudding* Vegetable Smoothie* n Green Tea n Green Tea n Sautéed n Green Tea Spinach, n Green Tea Scramble* n Peppermint LO Broccoli, n Berries Green Tea Garlic and n Green Tea Onion Snack n Hard Boiled n Unsweetened n Pumpkin n Sunflower n Hard Boiled n LO Raspberry n Pumpkin and Egg Coconut Seeds Seeds Egg Chia Seed Sunflower n Kiwi Yogurt n Balsamic n Strawberries* n Pomegranate Pudding* Seed Mixture n Carrots n Cherries Roasted n Green Tea Seeds n Raspberries n Chia Seeds Beets* n Coconut flakes Lunch n Zucchini n Curried n LO Ginger n LO Halibut* n Caesar n Vegetable n Green Noodles with Broccoli Basil over Salad* with Shirataki Chicken and Pesto and Soup* Vegetable n Lemon LO Coconut Noodle Stir-Fry* Vegetable Organic n LO Herbed Stir-Fry with Avocado Lime Roasted Soup* Tempeh* Turkey Burger* Mung Bean Salad* Chicken* n Crispy Brussels & Edamame Sprout Chips* Pasta* Snack n Roasted n Avocado n Celery, n Cinnamon n Jicama, n Chewy n Sliced Rosemary (sliced/ Jicama, and Coconut Celery and Crunchy Road Zucchini Almonds* chopped) Carrot Sticks Yogurt Cucumbers Mix* n Nut Cheese* n Blackberries with Cumin, n Guacamole* n Blueberries n Beet Salt, Pepper, n Walnuts Edamame and Lemon Hummus* Juice Dinner n Herbed n Ginger Basil n Halibut and n Coconut n Asian Beef n Baked Salmon n Inside-Out Turkey Burger* Vegetable Broccoli* Lime Roasted Lettuce with Dill* Bison Burger* wrapped in Stir-Fry with n Roasted Beets Chicken* Wraps* n Garlic Mashed n Romaine 1–2 Collard Mung Bean & Greens* n Sautéed Swiss n Shaved Cauliflower* Lettuce Greens & Edamame n Fruity Spinach Chard* Brussels Sprouts n Steamed n Baked Zesty Pasta* n Lemon Salad* n Roasted with Leeks and Spinach with Carrot Fries* Cashew Kale n Cauliflower Pomegranate* Radishes* Fresh Lemon* n Fresh Berries Salad* Rice* n Sliced n Sliced Kiwi with Coconut n Baked Jicama Avocado Raspberry Fries* Cream* *Recipe included Leftover – LO © 2016 The Institute for Functional Medicine RENEW FOOD PLAN – SHOPPING GUIDE Note: This shopping list represents the amount of food needed for the recipes as listed, which equals 2 servings for breakfasts and 4 servings for most of the lunches and dinners. If cooking for one, make adjustments to the recipes and this shopping list accordingly. Fresh Produce Meat/Fish/Eggs/ Canned/Boxed Herbs/Spices Vegetables Plant Proteins Goods (BPA-free) o Basil o Arugula–4 c o Anchovies–2 fillets o Black soybeans–15 oz o Black pepper o Bamboo shoots–4 oz o Beef (grass-fed)–1 lb o Bone broth–1 qt (4 c) o Chili powder* o Basil leaves–2 ½ c o Bison (grass-fed)–1 lb o Chicken broth–2 qt + 1 C o Cinnamon o Beets–2 bunches (3-4 o Chicken breasts–12 oz o Coconut milk, full fat– o Cacao, 100% raw powder beets each) o Chicken–1 whole med 15 oz (2) o Cumin o Bok Choy, baby–2 c o Eggs, cage-free–2 doz o Curry powder* o Broccoli–1 large head o Halibut–1 lb Condiments/Oils o Cayenne pepper* o Brussels sprouts–4 lbs o Salmon, wild–1 ½ lb o Garlic powder o Apple cider vinegar–2 T o Cabbage–1 sm head o Tempeh–8 oz o Oregano (2 c sliced) o Balsamic vinegar–4 T o Turkey, ground–1 lb o Red pepper flakes* o Carrots–16 oz o Coconut aminos–7 T o Rosemary o Carrots, matchsticks–3½ c o Coconut oil, unrefined–9 T Dairy/Dairy Alternative o Sea Salt o Cauliflower–2 heads o Dijon mustard–3 T o Turmeric o Celery–1 bunch o Flax Seed oil–1 T o Almond milk, o Vanilla o Chives–2 T unsweetened–1 c o Olive oil, extra virgin– o Cilantro–2 bunches o Coconut yogurt, 14 oz Nuts/Seeds o Collard greens–4 leaves unsweetened–8 oz o Ghee, grass-fed–8 T o Cucumber–1 med o Flax milk, unsweetened–1 c o Sesame oil–2 T o Almonds, raw, whole–3 c o Dill–4 t o Almond meal–¼ c o Garlic–3-4 bulbs Frozen Foods Miscellaneous o Almond butter–½ T o Ginger–4 T o Cashews, raw–½ c + 2 T o Jicama–2 med o Blueberries–1½ c o Green tea (decaf) o Chia seed–¾ c o Kale–1-2 bunches (4 c) o Broccoli florets–3 c o Mung bean & edamame o Walnuts–½ c o Leeks–4 whole o Cranberries–½ c pasta–7 oz o Pecans–½ c o Lettuce: Romaine hearts– o Edamame, non-GMO–8 oz o Olives, kalamata–¼ c o Pumpkin seeds–½ c 4 med; Butter–1 head o Green beans, petite–8 oz o Peppermint tea o Coconut flakes, Mushrooms: Reg–½ c; o Protein powder (bovine o o Pomegranate seeds–½ c unsweetened–¼ c Shiitake–¼ lb Raspberries–10 oz collagen, egg, hemp, or o o Flax seeds–2 T o Onions: Yellow–8 med; pea)–3-4 scoops Red–2 med o Shirataki noodles–16 oz o Hemp seeds–2 T Fruit, Fresh Pine nuts–⅓ c o Peppers*: Red–1 med, o Serrano*–3-4 med, o Poppy seeds–½ T o Avocado–4 med *Do not purchase if Jalapeno*–1 small avoiding nightshades. o Pumpkin seeds–¾ c o Blackberries–1 c o Radish–3-4 bunches Also, if avoiding nightshades, o Sesame seeds–3 T o Blueberries–4 c be sure that any stocks/broths o Scallions–1 bunch o Sunflower seeds–⅓ c o Cherries–1½ c purchased are not prepared o Shallots–3 med with nightshade foods. Note o Tahini paste–4 T o Kiwi–5 med that the ReNew recipe file has a o Spinach, baby–20-24 oz o Walnuts, raw–1 ¼ c o Lemon–5 med recipe for Nightshade-Free Curry o Swiss chard–1 med bunch powder. Refer to that recipe o Lime–4 med o Tomatoes*–1-2 med for ingredients to purchase if o Raspberries–3 c avoiding nightshades. o Zucchini–9 med o Strawberries–3 c Choose organic, grass-fed, and pasture-raised foods whenever possible. © 2016 The Institute for Functional Medicine RENEW FOOD PLAN – RECIPE INDEX Fats & Oils: 7 Baked Jicama Fries 6 Asian Beef Lettuce Wraps* 9 Baked Zesty Carrot Fries 14 Caesar Salad* 10 Balsamic Roasted Beets 17 Coconut Butter Bread* 14 Caesar Salad* 19 Coconut Milk 15 Cauliflower Rice 21 Crispy Brussels Sprout Chips* 20 CranBlueberry Kale Smoothie* 22 Curried Broccoli Soup* 21 Crispy Brussels Sprout Chips* 23 Dairy-Free Pesto* 22 Curried Broccoli Soup* 24 Fresh Berries with Coconut Raspberry Cream* 23 Dairy-Free Pesto* 26 Garlic Mashed Cauliflower* 25 Fruity Spinach Salad* 27 Ginger Basil Vegetable Stir-Fry with Mung Bean & 26 Garlic Mashed Cauliflower* Edamame Pasta* 27 Ginger Basil Vegetable Stir-Fry with Mung Bean & 28 Granola* Edamame Pasta* 30 Guacamole 29 Green Chicken & Vegetable Soup* 34 Lemon Avocado Salad* 34 Lemon Avocado Salad* 36 Mediterranean Egg & Vegetable Scramble* 35 Lemon Cashew Kale Salad* 44 Sautéed Swiss Chard* 41 Roasted Beets & Greens 46 Southwestern Egg Muffins* 42 Roasted Radishes 48 Steamed Spinach with Fresh Lemon* 44 Sautéed Swiss Chard* Nuts & Seeds: 45 Shaved Brussels Sprouts with Leeks & Pomegranate 5 Almond Cacao Smoothie* 46 Southwestern Egg Muffins* 11 Beet Edamame Hummus 48 Steamed Spinach with Fresh Lemon* 16 Chewy Crunchy Road Mix 50 Vegetable Shirataki Noodle Stir-Fry 17 Coconut Butter Bread* 51 Zucchini Noodles with Pesto & Organic Tempeh* 23 Dairy-Free Pesto* Dairy/Dairy Alternatives: 25 Fruity Spinach Salad* 5 Almond Cacao Smoothie* 28 Granola* 20 CranBlueberry Kale Smoothie* 35 Lemon Cashew Kale Salad* Legumes: 38 Nut Cheese 27 Ginger Basil Vegetable Stir-Fry with Mung Bean & 39 Nut Porridge Edamame Pasta* 40 Raspberry Chia Seed Pudding* 51 Zucchini Noodles with Pesto & Organic Tempeh* Roasted Rosemary Almonds 43 Fruit: Proteins: 20 CranBlueberry Kale Smoothie* 5 Almond Cacao Smoothie* 24 Fresh Berries with Coconut Raspberry Cream* 6 Asian Beef Lettuce Wraps* 40 Raspberry Chia Seed Pudding* Baked Salmon with Dill 8 Miscellaneous: Coconut Lime Roasted Chicken 18 12 Bone Broth (Beef) Green Chicken & Vegetable Soup* 29 13 Bone Broth (Chicken) 31 Halibut and Broccoli 37 Nightshade-Free Curry Powder 32 Herbed Turkey Burgers 33 Inside-Out Bison Burgers *Asterisks refer to recipes that are in more than one 36 Mediterranean Egg & Vegetable Scramble* food category. Southwestern Egg Muffins* 46 All recipes are included on the following pages 47 Spiced Turkey & Zucchini Meatballs in alphabetical order. 49 Turkey Sausage Patties 51 Zucchini Noodles with Pesto and Organic Tempeh* Recipes are marked as Vegan VE , Vegetarian V Lacto-vegetarian VL , Ovo-vegetarian VO , Non-starchy Vegetables: 5 Almond Cacao Smoothie* Ovo-lacto-vegetarian VOL or Pescatarian P 6 Asian Beef Lettuce Wraps* where appropriate © 2016 The Institute for Functional Medicine RENEW FOOD PLAN – RECIPES 5 VE VO (depending on the type of protein powder used) Almond Cacao Smoothie Makes 1 serving n 1 cup unsweetened almond milk n 1 scoop protein powder* Nutrition (per serving): n ½ tablespoons cacao powder (100% raw) Calories: 253 Fat (g): 20 n ½ teaspoon almond extract Sat. Fat (g): 3 n 1–2 cups kale, chopped and loosely packed Chol (mg): 0 Sodium (mg): 386 n ½ small avocado Carb (g): 27 Fiber (g): 8 n ¼ cup ice cubes Protein (g): 25 ReNew Food Plan Directions (per serving): 1.