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Question: from the diet plan below make a grocery list, "Day 1: Lunch - Grilled Chicken Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 2 cups mixed greens - 1/4 cucumber (sliced) - 1/2 bell pepper (sliced) - 1/4 cup cherry tomatoes - 1 tbsp balsamic vinaigrette Dinner - Beef Stir-Fry Ingredients: - 4 oz lean beef (sliced) - 1 cup broccoli florets - 1/2 cup bell peppers - 1/2 cup snap peas - 1/2 cup sliced carrots - 1 tbsp gluten-free soy sauce - 1/2 tbsp olive oil Snack - Baby carrots and hummus (1/2 cup carrots, 2 tbsp hummus) Day 2: Lunch - Turkey Veggie Wrap Ingredients: - 4 oz deli turkey - 1 gluten-free tortilla wrap - 1 cup mixed greens - 1/4 cup shredded carrots - 1/4 avocado - 1 tbsp gluten-free mustard or mayo Dinner - Chicken Zucchini Noodles Ingredients: - 4 oz grilled chicken breast (sliced) - 1 medium zucchini (spiraled) - 1/2 cup cherry tomatoes - 1/2 cup bell pepper (sliced) - 1/2 cup marinara sauce - 1/2 tbsp olive oil Snack - Greek yogurt with mixed berries (1/2 cup plain Greek yogurt, 1/2 cup mixed berries) Day 3: Lunch - Chicken Quinoa Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 1/2 cup cooked quinoa - 2 cups mixed greens - 1/2 cup cherry tomatoes - 1/4 cucumber (sliced) - 2 tbsp feta cheese - 1 tbsp Greek vinaigrette Dinner - Beef and Veggie Kabobs Ingredients: - 4 oz lean beef (cubed) - 1 cup bell peppers (chopped) - 1 cup cherry tomatoes - 1 cup zucchini (chopped) - 1/2 tbsp olive oil - Skewers Snack - Celery sticks with peanut butter (3 celery sticks, 1 tbsp peanut butter) Day 4: Lunch - Turkey, Apple, and Spinach Salad Ingredients: - 4 oz deli turkey (sliced) - 2 cups spinach - 1/2 apple (sliced) - 1/4 cup dried cranberries - 1 tbsp balsamic vinaigrette Dinner - Chicken and Broccoli Stuffed Peppers Ingredients: - 2 bell peppers (halved) - 4 oz cooked chicken breast (diced) - 1 cup cooked broccoli (chopped) - 1/2 cup marinara sauce - 1/4 cup shredded mozzarella cheese Snack - Sliced cucumber with tzatziki (1 cup cucumber, 2 tbsp tzatziki) Day 5: Lunch - Roast Beef Roll-ups Ingredients: - 4 oz roast beef deli meat - 1/4 avocado - 1 cup mixed greens - 1/2 bell pepper (sliced) - 1/4 cup cherry tomatoes Dinner - Turkey Chili Ingredients: - 4 oz ground turkey (cooked) - 1/2 cup tomato sauce - 1/2 cup kidney beans - 1 cup mixed bell peppers (chopped) - 1/2 onion (chopped) - 1/2 cup salsa - 1 tsp chili powder - 1/2 tbsp olive oil Snack - Cottage cheese with pineapple (1/2 cup cottage cheese, 1/2 cup pineapple) Day 6: Lunch - Grilled Chicken, Pesto, and Tomato Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 2 cups mixed greens - 1/2 cup cherry tomatoes - 2 tbsp pesto - 1 tbsp pine nuts Dinner - Beef and Vegetable Stuffed Zucchini Boats Ingredients: - 2 medium zucchini (halved) - 4 oz ground lean beef (cooked) - 1 cup mixed veggies (chopped) - 1/2 cup marinara sauce - 1/4 cup mozzarella cheese Snack - Almonds and mixed berries (1/4 cup almonds, 1/2 cup mixed berries) Day 7: Lunch - Turkey Cobb Salad Ingredients: - 4 oz deli turkey - 2 cups mixed greens - 1/4 avocado - 1 hard-boiled egg (sliced) - 1/4 cup cherry tomatoes - 1 tbsp blue cheese - 1 tbsp balsamic vinaigrette Dinner - Chicken Fajita Bowls Ingredients: - 4 oz grilled chicken breast (sliced) - 1/2 cup cooked brown rice - 1 cup mixed bell peppers and onions (sautéed) - 1/4 cup salsa - 1/4 cup shredded lettuce - 1/4 avocado Snack - Sliced apple with peanut butter (1 apple, 1 tbsp peanut butter) Day 8: Lunch - Grilled Chicken Caesar Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 2 cups chopped romaine lettuce - 1/4 cup cherry tomatoes - 1 tbsp Parmesan cheese - 1/4 cup gluten-free croutons - 1 tbsp Caesar dressing Dinner - Asian Beef Lettuce Wraps Ingredients: - 4 oz lean ground beef (cooked) - 1/2 cup shredded carrots - 1/2 cup cucumber (diced) - 1/2 cup bell pepper (sliced) - 1/4 cup green onion (chopped) - 1 tbsp gluten-free soy sauce - Romaine lettuce leaves for wrapping Snack - Greek yogurt with honey and mixed nuts (1/2 cup plain Greek yogurt, 1 tbsp honey, 1/4 cup mixed nuts) Day 9: Lunch - Turkey Spinach Salad with Goat Cheese Ingredients: - 4 oz deli turkey - 2 cups spinach - 1/2 red bell pepper (sliced) - 1/4 cup blueberries - 2 tbsp crumbled goat cheese - 1 tbsp vinaigrette Dinner - Lemon Herb Chicken with Roasted Vegetables Ingredients: - 4 oz grilled chicken breast (sliced) - 1 cup broccoli florets - 1/2 bell pepper (chopped) - 1/2 red onion (chopped) - 1 tbsp lemon juice - 1/2 tbsp olive oil - 1 tbsp chopped fresh herbs Snack - Mini bell peppers stuffed with cream cheese (3 mini peppers, halved, 2 tbsp cream cheese) Day 10: Lunch - Turkey Avocado Lettuce Wraps Ingredients: - 4 oz deli turkey - 1/2 avocado - 1 cup mixed greens - 1/2 tomato (sliced) - 1 tbsp gluten-free mustard or mayo - Romaine lettuce leaves for wrapping Dinner - Chicken and Veggie Spaghetti Squash Ingredients: - 1/2 spaghetti squash (cooked and shredded) - 4 oz grilled chicken breast (sliced) - 1 cup mixed veggies (sautéed) - 1/2 cup marinara sauce - 1/4 cup Parmesan cheese - 1/2 tbsp olive oil Snack - Rice cake with almond butter and berries (1 rice cake, 1 tbsp almond butter, 1/4 cup berries)"
Combine the following into a simple list with all ingredients combines for the shopping list, "Day 1: Lunch - Grilled Chicken Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 2 cups mixed greens - 1/4 cucumber (sliced) - 1/2 bell pepper (sliced) - 1/4 cup cherry tomatoes - 1 tbsp balsamic vinaigrette Dinner - Beef Stir-Fry Ingredients: - 4 oz lean beef (sliced) - 1 cup broccoli florets - 1/2 cup bell peppers - 1/2 cup snap peas - 1/2 cup sliced carrots - 1 tbsp gluten-free soy sauce - 1/2 tbsp olive oil Snack - Baby carrots and hummus (1/2 cup carrots, 2 tbsp hummus) Day 2: Lunch - Turkey Veggie Wrap Ingredients: - 4 oz deli turkey - 1 gluten-free tortilla wrap - 1 cup mixed greens - 1/4 cup shredded carrots - 1/4 avocado - 1 tbsp gluten-free mustard or mayo Dinner - Chicken Zucchini Noodles Ingredients: - 4 oz grilled chicken breast (sliced) - 1 medium zucchini (spiraled) - 1/2 cup cherry tomatoes - 1/2 cup bell pepper (sliced) - 1/2 cup marinara sauce - 1/2 tbsp olive oil Snack - Greek yogurt with mixed berries (1/2 cup plain Greek yogurt, 1/2 cup mixed berries) Day 3: Lunch - Chicken Quinoa Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 1/2 cup cooked quinoa - 2 cups mixed greens - 1/2 cup cherry tomatoes - 1/4 cucumber (sliced) - 2 tbsp feta cheese - 1 tbsp Greek vinaigrette Dinner - Beef and Veggie Kabobs Ingredients: - 4 oz lean beef (cubed) - 1 cup bell peppers (chopped) - 1 cup cherry tomatoes - 1 cup zucchini (chopped) - 1/2 tbsp olive oil - Skewers Snack - Celery sticks with peanut butter (3 celery sticks, 1 tbsp peanut butter) Day 4: Lunch - Turkey, Apple, and Spinach Salad Ingredients: - 4 oz deli turkey (sliced) - 2 cups spinach - 1/2 apple (sliced) - 1/4 cup dried cranberries - 1 tbsp balsamic vinaigrette Dinner - Chicken and Broccoli Stuffed Peppers Ingredients: - 2 bell peppers (halved) - 4 oz cooked chicken breast (diced) - 1 cup cooked broccoli (chopped) - 1/2 cup marinara sauce - 1/4 cup shredded mozzarella cheese Snack - Sliced cucumber with tzatziki (1 cup cucumber, 2 tbsp tzatziki) Day 5: Lunch - Roast Beef Roll-ups Ingredients: - 4 oz roast beef deli meat - 1/4 avocado - 1 cup mixed greens - 1/2 bell pepper (sliced) - 1/4 cup cherry tomatoes Dinner - Turkey Chili Ingredients: - 4 oz ground turkey (cooked) - 1/2 cup tomato sauce - 1/2 cup kidney beans - 1 cup mixed bell peppers (chopped) - 1/2 onion (chopped) - 1/2 cup salsa - 1 tsp chili powder - 1/2 tbsp olive oil Snack - Cottage cheese with pineapple (1/2 cup cottage cheese, 1/2 cup pineapple) Day 6: Lunch - Grilled Chicken, Pesto, and Tomato Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 2 cups mixed greens - 1/2 cup cherry tomatoes - 2 tbsp pesto - 1 tbsp pine nuts Dinner - Beef and Vegetable Stuffed Zucchini Boats Ingredients: - 2 medium zucchini (halved) - 4 oz ground lean beef (cooked) - 1 cup mixed veggies (chopped) - 1/2 cup marinara sauce - 1/4 cup mozzarella cheese Snack - Almonds and mixed berries (1/4 cup almonds, 1/2 cup mixed berries) Day 7: Lunch - Turkey Cobb Salad Ingredients: - 4 oz deli turkey - 2 cups mixed greens - 1/4 avocado - 1 hard-boiled egg (sliced) - 1/4 cup cherry tomatoes - 1 tbsp blue cheese - 1 tbsp balsamic vinaigrette Dinner - Chicken Fajita Bowls Ingredients: - 4 oz grilled chicken breast (sliced) - 1/2 cup cooked brown rice - 1 cup mixed bell peppers and onions (sautéed) - 1/4 cup salsa - 1/4 cup shredded lettuce - 1/4 avocado Snack - Sliced apple with peanut butter (1 apple, 1 tbsp peanut butter) Day 8: Lunch - Grilled Chicken Caesar Salad Ingredients: - 4 oz grilled chicken breast (sliced) - 2 cups chopped romaine lettuce - 1/4 cup cherry tomatoes - 1 tbsp Parmesan cheese - 1/4 cup gluten-free croutons - 1 tbsp Caesar dressing Dinner - Asian Beef Lettuce Wraps Ingredients: - 4 oz lean ground beef (cooked) - 1/2 cup shredded carrots - 1/2 cup cucumber (diced) - 1/2 cup bell pepper (sliced) - 1/4 cup green onion (chopped) - 1 tbsp gluten-free soy sauce - Romaine lettuce leaves for wrapping Snack - Greek yogurt with honey and mixed nuts (1/2 cup plain Greek yogurt, 1 tbsp honey, 1/4 cup mixed nuts) Day 9: Lunch - Turkey Spinach Salad with Goat Cheese Ingredients: - 4 oz deli turkey - 2 cups spinach - 1/2 red bell pepper (sliced) - 1/4 cup blueberries - 2 tbsp crumbled goat cheese - 1 tbsp vinaigrette Dinner - Lemon Herb Chicken with Roasted Vegetables Ingredients: - 4 oz grilled chicken breast (sliced) - 1 cup broccoli florets - 1/2 bell pepper (chopped) - 1/2 red onion (chopped) - 1 tbsp lemon juice - 1/2 tbsp olive oil - 1 tbsp chopped fresh herbs Snack - Mini bell peppers stuffed with cream cheese (3 mini peppers, halved, 2 tbsp cream cheese) Day 10: Lunch - Turkey Avocado Lettuce Wraps Ingredients: - 4 oz deli turkey - 1/2 avocado - 1 cup mixed greens - 1/2 tomato (sliced) - 1 tbsp gluten-free mustard or mayo - Romaine lettuce leaves for wrapping Dinner - Chicken and Veggie Spaghetti Squash Ingredients: - 1/2 spaghetti squash (cooked and shredded) - 4 oz grilled chicken breast (sliced) - 1 cup mixed veggies (sautéed) - 1/2 cup marinara sauce - 1/4 cup Parmesan cheese - 1/2 tbsp olive oil Snack - Rice cake with almond butter and berries (1 rice cake, 1 tbsp almond butter, 1/4 cup berries)"
Grocery list: Meat: - Grilled chicken breast - Lean beef - Deli turkey - Ground turkey - Roast beef deli meat Produce: - Mixed greens - Cucumber - Bell peppers (various colors) - Cherry tomatoes - Broccoli florets - Snap peas - Carrots - Zucchini - Apples - Baby carrots - Celery sticks - Dried cranberries - Pineapple - Blueberries - Mixed berries - Spinach - Romaine lettuce - Onion - Green onion - Red onion - Mini bell peppers - Lemon - Avocado - Tomato - Kidney beans - Fresh herbs Dairy: - Feta cheese - Mozzarella cheese - Blue cheese - Parmesan cheese - Cream cheese - Greek yogurt - Cottage cheese - Tzatziki - Crumbled goat cheese Grains: - Gluten-free tortilla wrap - Quinoa - Brown rice - Gluten-free croutons - Rice cake Condiments and Sauces: - Balsamic vinaigrette - Gluten-free soy sauce - Olive oil - Hummus - Gluten-free mustard or mayo - Marinara sauce - Greek vinaigrette - Salsa - Chili powder - Pesto - Peanut butter - Caesar dressing - Honey - Almond butter Nuts: - Pine nuts - Almonds - Mixed nuts Miscellaneous: - Skewers - Hard-boiled egg
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