Thursday, June 26, 2014

T25 Week One Grocery List

When you order T25 it comes with a great menu guide for you to follow if you want to see even more results!  I am trying out the recipes from the first week and so far so good!  I decided to post the menu and even made a grocery list to help you get started!  I will say that preparation is the key to success!  If you don't prepare and have everything you need on hand then you're more likely to grab something unhealthy on the go or reach for something quick, easy, and fattening from your pantry for lunch because you're too hungry to prepare something healthy!  I recommend making a weekly menu (or if you get T25 or another workout system it will come with one already made for you!) every Saturday or Sunday for the coming week and go to the store and getting all you need.  Then there is no question of what you're eating that day, you just pull out the ingredients and make it!

Here is the Grocery List you will need to complete the T25 Menu for Week 1!  I recommend getting the smallest package of these items because you wont need much of it!  If you can't find a certain vegetable or fruit, substitute it with a different need to compare apples to oranges!  =)  I also didn't buy all the different kinds of deli meat, I just used low-sodium, lean, deli sliced turkey for all of the recipes.   

Grocery List:
Finely grated grapefruit peel
Lemon wedges
Red or green grapes
1-2 Medium avocados
2 medium onions
Green onion
Red onion
1.5 cups mushrooms
3 red potatoes
Red bell pepper
2 medium tomatoes
Cherry tomatoes
5 gloves garlic
Cilantro (5 sprigs)
Thyme (1 sprig)
Fresh dill sprig
Raw shredded cabbage
Fresh baby spinach
Romaine lettuce leaves
Fresh arugula
Raw lean top sirloin steak
Chicken breast, boneless/skinless
Raw cod/flounder
Raw halibut 
All natural almond butter
Corn tortillas
Whole-grain hamburger bun
Whole grain bread
Prepared mustard
Prepared pesto sauce
Balsamic vinegar
Reduced sodium soy sauce
Whole wheat crackers
1 can of drained solid white tuna, packed in water
1 can green beans
1 can drained artichoke hearts
Black olives
Fresh lime juice
Fresh lemon juice
Red win vinegar
Raw honey
Whole wheat couscous
Sea salt
Ground black pepper
Cayenne pepper
Dijon mustard
Ground cinnamon
All purpose, salt free seasoning blend
Slivered almonds
Extra virgin olive oil (EVOO)
Low- sodium, lean turkey breast, deli sliced (10 slices)
Low-sodium, chicken breast, deli sliced (1 slice)
Low-sodium, lean roastbeef, deli sliced (4 slices)
Low-sodium, lean ham (1 oz.)
Firm tofu, drained, cut into cubes
Part skim mozzarella cheese
Swiss cheese
Soft goat cheese
Prepared salsa
Frozen raspberries
Frozen mixed berries
Veggie burger patty
3 Large eggs
Nonfat mil
Unsweetened almond milk
Coconut milk
100% Orange Juice
Nonfat plain yogurt
Nonfat vanilla yogurt 
Skim ricotta cheese


Day 1
Workout:  T25 Alpha Cardio

Breakfast:  Raspberry Protein Smoothie
1 cup non fat milk (unsweetened almond milk)
1/3 c fresh or frozen raspberries
1 scoop shakeology any flavor
1 tbsp flaxseeds
1 cup ice 

AM Snack:  Sweet Citrus Yogurt
1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad
2 cups fresh baby spinach
1/4 medium cucumber, sliced
1/2 c sliced mushrooms
1 medium carrot, shredded
1 1/2 tsp. extra virgin olive oil
1 tbsp red wine vinegar
4 oz cooked chicken breast, boneless skinless sliced.
Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll
2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw
6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Day 2
Workout:  T25 Alpha Speed 1.0

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk
1/4 cup water
1 scoop shakeology, any flavor
1 tbsp all natural almond butter
1 cup ice

1 cup red or green grapes

Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.


Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Workout:  T25 Alpha Total Body Circuit

Yogo Berry Blast Shakeology
1 cup water
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 large whole grain wheat cracker (I used gluten free grain crackers) topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese. ( I used gluten free whole grain crackers.)

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Day 4
Workout:  T25 Alpha Ab Intervals

Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.


4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired pinkness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar, place sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5

Workout:  T25 Alpha lower focus

Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.


2 slices whole grain bread (I use gluten free grain bread)
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romaine lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Chef Salad
2 cups romaine lettuce chopped
1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

After you finish this Fast Track you would continue on with the Nutrition Guide that is provided for you!  Just make sure you're getting enough calories!  Don't forget to take before pictures and measurements so you can see how you've changed!  Good luck!   

CLICK HERE to order T25 to see even more results with this diet plan and to get the Nutrition Guide for more recipes!   

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