Digestive Care Expert Brenda Watson

Menu Planner

The Elimination/Detox Menu Planner includes:

Recipes can be printed individually from the menubar at the top of each window.

Select File = Print or keyboard short-cut CTRL+P | Download PDF of ALL Recipes/List Items

GROCERY LIST

Produce: Veggies

12-16 +7 cups spinach leaves
8 cabbage leaves
1 cabbage
1 1/2-3 clove garlic
3 green onion
1 1/2 red onions
1 cup + 1 pound green beans
1 1/2 tablespoons ginger root
4 cups butternut squash
2 cups + 1 head cauliflower
1 pound broccoli florets
12 ounces mixed salad greens
2 stalks celery
1 cucumber
3 avocados
1 pound asparagus
1 1/2 cups spinach
3 onions
4 + 1 cup zucchini
1 cup sunflower sprouts


PRODUCE: FRUITS

2 limes
3-4 avocados
3 lemon
1 teaspoon + 1 tablespoon lemon zest
2 tablespoons lemon juice

FRESH HERBS

1 tablespoon fresh marjoram
2 teaspoons + 1/4 cup + 1 tablespoon fresh parsley
1/2 cup fresh dill
1 1/2 cups fresh cilantro
1 tablespoon fresh oregano

MEAT AND FISH

1 1/2 pounds beef chuck roast
1 pound chicken, 1 pound chicken breast
2 1/3 pounds ground turkey
1/3 pound wild salmon
1 pound boneless, skinless chicken thighs

REFRIGERATED/FROZEN SECTION

1 cup artichoke hearts
1/2 cup + 20 ounces frozen peas

SHELF/DRY GOODS

4 cups stock
9-10 cups veggie, chicken or beef broth

OILS, VINEGARS AND CONDIMENTS

1 teaspoon dijon mustard
2 teaspoons + 1/3 cup + 1 tablespoon olive oil
2 teaspoons + 2 tablespoons apple cider vinegar
18 1/2-22 1/2 tablespoons coconut oil
2 tablespoons coconut oil or olive oil
1/3 cup coconut butter or coconut cream concentrate

ETHNIC

3 cups coconut milk

NUTS AND DRIED FRUIT

6-8 cups almonds
3 1/2 cups raw pumpkin seeds
5 1/2 cups raw sunflower seeds

BAKING

1-2 cups coconut flour
1 cup unsweetened coconut meat
1 teaspoon vanilla extract
2 tablespoons flax meal
1/2 teaspoon + 1-2 pinches green leaf stevia powder

SPICES

3 teaspoons dried basil
1 teaspoon dried parsley
+3 3/4-2 3/4 teaspoons +1-2 dashes black pepper
3 teaspoons dried oregano
1 teaspoon cumin
2 teaspoons dried rosemary
2 1/2 teaspoons cinnamon
2 pinches saffron
1/4 teaspoon red pepper
1 teaspoon dried chives
1/2 teaspoon ground fennel
1 teaspoon dried thyme
1 dash nutmeg
1/2 teaspoon ground ginger
1 teaspoon ground sage
+7 teaspoons + 1 tablespoon + 2 dashes sea salt
1/2 teaspoon garlic powder

Download PDF of the Items List

Download PDF of Items List/Recipes

 

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