DAN KIPP
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DAY 00
Grocery Shopping - see master list
Foundational Intermediate Preparation
6 hard boiled eggs (HBE)
Re-hydrated Chick peas
Cooked chicken thighs
Food Preparation
Cream of Vegetable soup
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DAY 01
Foundational Intermediate Preparation
Roasted cauliflower
Meals
01 Veggie Scramble
02 HBE, fruit
03 Cream of Vegetable Soup with shredded chicken
04 Go Lean Crunch with fruit
05 Salad with protein
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DAY 02
Foundational Intermediate Preparation
Rehydrate black beans
Meals
01 Oatmeal with fruit and maple syrup+ nuts
02 HBE, fruit
03 Salad with protein
04 Go Lean Crunch with fruit
05 Chick peas with tomato curry sauce
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DAY 03
Food Preparation
Black Beans
Meals
01 Veggie Sramble
02 HBE, fruit
03 Cream of Vegetable Soup with shredded chicken
04 Go Lean Crunch with fruit
05 Chick peas with tomato curry sauce
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DAY 04
Meals
01 Oatmeal with fruit and maple syrup+ nuts
02 HBE, fruit
03 Black beans with shredded chicken
04 Go Lean Crunch with fruit
05 Salad with protein
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Day 05
Grocery Shopping
Fresh Fruit
Nice protien
Fresh veggie
Meals
01 Veggie Sramble
02 HBE, fruit
03 Cream of Vegetable Soup with shredded chicken
04 Go Lean Crunch with fruit
05 Chick peas with tomato curry sauce
GROCERY LIST
Produce
Onion
Garlic
Tomatoes
Dairy
Be surety note expiration date on all dairy. It should have a bit of self life.
Eggs 24
Whole milk
Frozen
frozen spinach
Produce
Fruit
Onion garlic
Potato
Carrots
Celery
Limes
Lemons
Shallots
Fresh parsley
Veggie for soup (broccoli, celery, carrot, cauliflower)
Grocery
Glean crunch
Oatmeal
Real maple syrup
Unsalted , unprocessed nuts
Small cans of tuna in oil
canned tomatoes 14oz if avail
Dry goods
Chickpeas
Blak beans
OTHER
Curry powder
FOUNDATION INTERMEDIATES
Hard Boiled eggs
Place eggs in sauce pan covering with cold water. Cover , bring to boil, shut off heat and start timer. They are done in 13 mins. Keep in fridge sealed with plastic wrap
Beans
Dry beans in pressure cooker- should be about a bit more than a single layer of beans on bottom of pot. Add filtered water to about 3 inches above top of beans, high heat. Reduce heat once full pressure happens to be a soft hiss. Shut off heat when time reached (45 for chick. 35 for black) and let cool on stove. Release pressure and test. keep in fridge
Cooked chicken thighs
prehat oven 350
Open top of plastic covering of chicken. Generously salt and pepper \chicken. And dredge with olive oil
Place bake chicken, flipping twice. For about35mins. Juices should rune clear.
RECIPES
Veggie Scramble
Satutee sliced onion and garlic on low heat in omelette pan till soft. Add tomatoes. Frozen spinach and other veggies. Cook a few mins. Whisk 1-3 eggs with a tbs water with s & p. Add to pan, cook on low heat covered until cooked. You can scramble if needed to get all of egg cooked. Serve with hot sauce.
Cream of veggie soup
Sautéed chopped onion & garlic on med low heat in pressure cooker until soft. Add chopped potato and veggie. Sautéed a few mins. Bring heat to high, add water. Should just cover the veggies. Bring to pressure. Reduce and cook as low hiss for 10 mins. Shut off heat and let cool on stove. Puree with hand blender, blender or food processor.
Serve with a bit of minced shallot, cream, fresh herbs, or any protien
Chick peas with tomatoes
Sautee chopped onion and garlic on low. Add s & P, curry powder cooked chickpeas and 14 oz tomatoes. Add water if needed. Cook on low for 30-45 mins. Shut off heat and let cool on stave.
Roasted Veggies
Chop veggie to be big, ping pong ball or egg sided (whole peeled garlic cloves, onion, shallot, cauliflower, carrot, potato, turnip, caulifower) Toss in olive oil and s&P. Spread on parchment lined sheet. Cook at 425F . Toss around a few times. Cook uintil cooked and brown. 30-45 mins
Salad
greens plus any additions below:
Greens
Chopped tomato
Chopped HBE
Chick peas or black beans
Chopped cucumber, red pepper, purple onion
Nuts
Protien: can of tuna, cooked chicken
Cheese: blue, feta, goat
dressing: fresh citrus, oiliveil, salt and pepper
If prepping at home, place all ingredients in a large bowl and toss with dressing to coat. Serve on a plate
Black beans
Sautéed onion, garlic optional: carrot, celery, green pepper until soft.
Add cooked blakcbeans, add water just to cover. Bring to boil, reduce to low and cook 45 -2hrs. Add water as needed. Puree abut 25% of soup an add back in desired.