Preparing to detox, part 2

Shopping

So today I did the shopping for the detox that is starting this Thursday. When I took stock yesterday I found that I have a lot of grains (rice and quinoa) still stocked up, so I mainly spent my budget on proteins and vegetables. My personal shopping list to stock up for the next four weeks is as follows (unless otherwise indicated, prices are for Wegmans in Dewitt, feel free to respond in the comments if you find any of this cheaper elsewhere!):

(this list is for 2 people)

  • 1 package of organic boneless, skinless chicken thighs (8 thighs, $6.64)
  • 1 package of organic drumsticks (12 drumsticks, $5.13)
  • 2lbs organic ground pork ($11.38)
  • 1 bag of frozen wild-caught flounder filets (About 10 filets per bag, $9.98)
  • One 10-lb bag yellow onions (clean 15 non-organic, $4.99)
  • 1 5lb bag organic carrots ($4.49)
  • 3 cans organic diced tomatoes ($5.97)
  • 3 cans organic tomato paste ($2.67)
  • 1lb rolled oats ($2.30 – these are not gluten free so I don’t use them until the detox is over)
  • 1 bag organic dried black beans* ($2.69)
  • 2 bags organic dried kidney beans* ($5.38)
  • 1 bag organic dried lentils ($2.69)
  • 1 bag organic dried split peas ($1.99)
  • 2 cans organic garbanzo beans ($1.98)
  • 1 carton organic vegetable stock ($2.49)
  • 1lb organic sunflower seeds ($4.31)
  • 3/4lb chia seeds ($5.49)
  • 1 bottle Santa Cruz organic lemon juice ($4.79)**
  • 1 2lb-bag frozen organic blueberries ($8.99)
  • 2 cans wild albacore tuna ($5.00)
  • Total=$99.35

*If you are new to cooking dried beans, I would recommend opting for cans rather than dried beans! It is 2-3 times more expensive to buy canned beans but it is tricky and time consuming to cook dried beans if you are not familiar!

**the Daniel Plan asks you to buy whole lemons for the lemon juice they include in their recipes, but that is expensive around here so I buy the bottle. This brand has no added sugar or chemicals so it is basically the same thing as squeezing an organic lemon (but just a little less fresh).

And here is my perishables list, what I am going to purchase for the first week:

  • 1 bag avocados (clean 15 non-organic, $4.99)
  • 1 bunch organic dandelion greens ($2.99)
  • 1lb organic bananas (about 4-5, $1.02)
  • 1 bunch (2 heads) organic broccoli with long stems ($2.99)
  • 1 head cabbage (clean 15 non-organic, $2.24)
  • 1 bunch organic green onions ($1.29)
  • A little more than 1lb sweet potatoes (clean 15 non-organic, $1.60)
  • Organic cage-free brown eggs ($3.99)
  • Blue Diamond unsweetened almond milk (much more calcium than the store brand) ($2.99)
  • Total = $24.10

Recipes

I will post the meals that I make each day, but here are some of the recipes I’m thinking about for the first week of the detox:

Blueberry Green Smoothie 

  • 1 cup almond milk
  • 1/2 cup dandelion greens (or spinach)
  • 1/4 cup frozen blueberries
  • 1/2 fresh or frozen banana
  • 1 tablespoon chia seeds

Blend until smooth. Serves 1.

Breakfast Frittata Bites 

  •  2 cups swiss chard, chopped
  • 1 finely diced onion
  • 3 cloves of garlic minced
  • 6 eggs, whisked
  • 1 cup almond milk
  • 1 tbsp coconut oil (or olive oil)
  • Sea salt and black pepper to taste

Preheat oven to 350. Use coconut oil to grease 2 12-muffin pans. Whisk together the eggs and milk in a bowl. Add remaining ingredients and stir to combine. Divide mixture between the muffin pans. Bake for about 15 minutes or until a toothpick inserted into the egg mixture comes out clean. Makes 24 muffin-sized bites.

Winter Lunch Bowl (adapted from this recipe)

  • 1 cup uncooked quinoa (or 3 cups cooked)
  • 1.5 cups pre-cooked black beans (or 1 15-oz can)
  • 3 small/medium carrots, shredded
  • 4 green onions, chopped
  • 1 sweet potato, sliced into rounds and roasted
  • Hummus

For the dressing:

  • 3 tablespoons lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 large clove garlic, minced (or 1/2 tsp garlic powder)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon fine grain sea salt

Combine quinoa with 2 cups water. Bring to a boil, reduce heat to low-medium, and then cover with a tight-fitting lid. Simmer for 15-17 minutes until the water is absorbed and the quinoa is fluffy. Fluff with fork and chill in the fridge for at least 15 minutes. In a large bowl, toss the quinoa, black beans, carrots, and green onions.

Whisk together the dressing in a small bowl or jar. Pour onto salad and toss to combine. Season with salt and pepper to taste. Store chilled. Top with roasted sweet potatoes and hummus to eat. Serves 4.

Additionally, I plan to use the following recipes available in the Daniel Plan book:

Citrus Marinade for Chicken

Antioxidant Dressing

Dr. Hyman’s Black Bean Soup

Fish with Spicy Raw Slaw

Please leave comments if you have any questions or any helpful tips or recipes of your own to share!

Disclaimer: I am not a health professional in any way! This is just an account of how I am trying to follow the principles laid out in the Daniel Plan in a way that is efficient with my time and keeps me on my budget.

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3 thoughts on “Preparing to detox, part 2

  1. Pingback: Day 1 | Real Food Real Budget

  2. Pingback: Day 2 | Real Food Real Budget

  3. Pingback: Day 4 | Real Food Real Budget

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