7-Day Refresh Menu and Shopping List

BY SARAH MASTRACCO

This 7-day Menu and Shopping List is designed to support your "Nourish" efforts while you adopt a whole foods approach to eating.

Each day offers a rich variety of fresh produce, quality proteins and whole grains that are beneficial to your body and mind. Feel free to slim down the shopping list and utilize the ingredients that you already have on hand, and incorporate what works best for you and your lifestyle. 

Below the Menu Overview, you'll find a detailed shopping list covering everything from vegetables and herbs to pantry staples. Explore the delicious possibilities of each day with links to easy-to-follow recipes, ensuring that you are set up for success during your culinary journey. Enjoy your week of wholesome eating!

7-Day Refresh Menu Overview

Day 1

Breakfast: Scrambled eggs with diced tomatoes, spinach and herbs. Serve with sliced avocado and whole grain toast.

Lunch: Spring minestrone soup with asparagus, peas, tomatoes, chickpeas and pesto.

Dinner: Grilled or broiled salmon with yogurt-dill sauce over sauteed vegetables, either sliced or made into noodles.

Day 2

Breakfast: Greek yogurt with honey, chopped fruit, drizzle honey and a sprinkle of toasted nuts.

Lunch: Rotisserie chicken tossed in Buffalo sauce in a whole wheat wrap with greens and sliced vegetables.

Dinner: Shrimp stir-fry with brown rice.

Day 3

Breakfast: Overnight Oats with Almond Milk, topped with sliced fruit and toasted almonds.

Lunch: Grain bowl with any combination of vegetable and protein toppings.

Dinner: Grilled or Baked striped bass with Herb Salsa Verde, a side of roasted sweet potatoes and sauteed greens.

Day 4

Breakfast: Tropical Oatmeal Smoothie with oats, banana, unsweetened coconut milk, mango and pineapple.

Lunch: Lemony Charred Broccoli and White Bean Salad.

Dinner: Pasta Puttanesca with olives, tomatoes and artichoke hearts with whole grain or gluten-free pasta.

Day 5

Breakfast: Shakshuka with whole grain toast.

Lunch: Spiced Red Lentil Soup with a side of vegetables and hummus.

Dinner: Rotisserie chicken tacos with Cucumber Salsa, black beans and sauteed wild mushrooms. 

Day 6

Breakfast: Mango Lassi topped with a mix of nuts and seeds

Lunch: Farro Salad with apples, arugula, dates and nuts

Dinner: Grilled shrimp skewers with a side of sautéed spinach and Black Lentils

Day 7

Breakfast: Poached eggs over sautéed spinach, mushrooms and chopped vegetables.

Lunch: Fresh Spring Rolls with vegetables, spring, tofu and dipping sauces. 

Dinner: Sheet Pan Spring Chicken with artichokes and asparagus.

Shopping List 

Vegetables and Herbs:

• Spinach, Kale, Arugula, Carrots, Asparagus, Zucchini, Avocado, Green onions
• Frozen artichoke hearts, Peas, Broccoli, Tomatoes, Sweet potatoes, potatoes
• Ginger, Mixed wild mushrooms, Green onions, Shallots, Peppers
• Parsley, Dill, Basil, Cilantro, Garlic

Fruits:

• Lemons, Pineapple, Mango, Bananas, Apples, Medjool dates

Grains, Seeds, and Nuts:

• Rolled Oats, Quinoa, Farro, Wild rice, Red lentils, Black lentils
• Walnuts, Almonds, Chia seeds, Hemp seeds

Proteins:

• Chickpeas, White beans, Hummus, Eggs, Rotisserie chicken, Skin-on chicken thighs
• Salmon, Striped bass (or other local fresh fish), Shrimp

Dairy/Non-Dairy:

• Yogurt, Almond milk, Parmesan cheese, Unsalted butter or ghee

Pantry Essentials:

• Extra-virgin olive oil, Avocado oil, Capers, Kosher salt, Pepper, Soy sauce, Coconut aminos
• Canned San Marzano tomatoes, Whole grain mustard, Rice wine vinegar, Honey, Vanilla extract, arrowroot powder
• Gluten-Free or Whole Grain Pasta, Garlic powder, Onion powder, Cinnamon, Coconut sugar
• Mustard (whole grain and Dijon), White wine vinegar, Peanut butter
• Chicken broth, Vegetable broth, White miso paste, Tahini, Unsweetened coconut milk
• Whole grain bread, Olives, Corn tortillas, Pesto, Balsamic vinegar glaze, Rice paper wraps, Rice vermicelli noodles