Week 1 Shopping List – Whole Living 28-Day Mind + Body Challenge

Ready to kickstart your journey to better health with the Whole Living 28-Day Mind + Body Challenge? Week 1 is all about nourishing your body with fresh, wholesome ingredients and detoxifying from processed foods. A well-prepared shopping list is your first step toward success! This guide will give you all the essentials to stock your pantry and fuel your body for the challenge ahead.

Breakfasts

Grapefruit and Carrot Juice

Course: Drinks

Servings

servings

Prep time

minutes

Calories

kcal

Ingredients

2 grapefruits, peeled and segmented
5 carrots, washed and peeled
1-inch fresh ginger, peeled

Directions

Prepare your ingredients by peeling the grapefruits and ginger and washing and peeling the carrots.
Cut the grapefruits into segments and chop the carrots into manageable pieces for juicing.
In a juicer, add the carrots, grapefruit segments, and ginger. Process until smooth and fully juiced.
Pour the juice into a glass, stir, and enjoy immediately for the freshest taste!

Beet Apple Juice

Course: DrinksCuisine: International

Servings

servings

Prep time

minutes

Calories

130

kcal

Ingredients

1 small beet, peeled and chopped
5 carrots, washed and peeled
1 apple, cored and chopped
1/4 cup fresh mint leaves

Directions

Prepare your ingredients by peeling the beet and carrots, and chopping the apple.
Add the beet, carrots, apple, and mint to your juicer.
Process the ingredients until smooth and fully juiced.
Stir well and serve immediately for the freshest taste.
Garnish with extra mint if desired.

Green Machine Smoothie

Green Juice

Course: DrinksCuisine: International

Servings

servings

Prep time

minutes

Calories

kcal

Ingredients

1/2 head of broccoli, chopped
1 cucumber, peeled and chopped
4 celery stalks, chopped
1/4 cup fresh parsley

Directions

Prepare the ingredients by chopping the broccoli, cucumber, celery, and parsley into pieces that fit into your juicer.
Add all ingredients into a juicer and process until smooth.
Pour the juice into a glass, stir, and enjoy immediately for the best freshness and nutrient retention.

Lunches

Spiced Butternut Squash Soup

Course: SoupsCuisine: International

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

150

kcal

Ingredients

2 medium butternut squash, peeled, seeded, and cubed
2 carrots, peeled and chopped
1 tart apple (such as Granny Smith or Jonagold), peeled and chopped
1 onion, chopped
2 garlic cloves, minced
1-inch fresh ginger, peeled and grated
1/2 tsp ground turmeric
1/8 tsp ground cinnamon
1/8 tsp cardamom
Dash of ground cloves
2 Tbsp extra-virgin olive oil
Coarse salt and pepper to taste

Directions

Preheat the oven to 400°F (200°C).
Toss the butternut squash, carrots, and apple with 1 tablespoon of olive oil, salt, and pepper. Spread them out on a baking sheet and roast for about 25-30 minutes, until tender and slightly caramelized.
Meanwhile, heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, sautéing until the onions are soft and translucent, about 5 minutes.
Stir in the turmeric, cinnamon, cardamom, and a dash of ground cloves, cooking for another minute until fragrant.
Add the roasted vegetables to the pot, and pour in enough water or vegetable broth to cover the ingredients by about an inch. Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes.
Use an immersion blender to puree the soup until smooth and creamy, or transfer the soup in batches to a blender.
Adjust the seasoning with more salt and pepper if needed. Serve hot, garnished with a drizzle of olive oil or a sprinkle of additional spices.

Notes

Nutrition Information (Per Serving):
Calories: 150
Fat: 6g
Carbohydrates: 25g
Fiber: 5g
Protein: 2g

Kale Slaw with Red Cabbage and Carrot

Course: Salads, SidesCuisine: American

Servings

servings

Prep time

minutes

Calories

200

kcal

Ingredients

1 bunch kale, chopped
1 small head of red cabbage, thinly sliced
1 carrot, shredded
1/4 cup fresh parsley leaves
1/4 red onion, thinly sliced
6 Tbsp sunflower, pumpkin, and hemp seeds (mixed)
1 Tbsp mixed Dijon mustard
1 Tbsp extra-virgin olive oil
1 tsp apple cider vinegar
Coarse salt and pepper to taste

Directions

In a large bowl, combine the chopped kale, thinly sliced red cabbage, shredded carrot, parsley, and red onion.
In a small bowl, whisk together the Dijon mustard, olive oil, and apple cider vinegar until well combined.
Pour the dressing over the salad and toss until everything is evenly coated.
Sprinkle the sunflower, pumpkin, and hemp seeds on top, and season with salt and pepper to taste.
Serve immediately or refrigerate for 10-15 minutes to let the flavors blend.

Notes

Nutrition Information (Per Serving):
Calories: 200
Fat: 12g
Carbohydrates: 18g
Fiber: 7g
Protein: 6g

Sweet Potato, Celery, and Apple Salad

Avocado with Bell Pepper and Tomatoes

Servings

serving(s)

Prep time

minutes

Calories

240

kcal

Ingredients

1 avocado, peeled and diced
1/2 yellow bell pepper, chopped
6 cherry tomatoes, halved
1 scallion, thinly sliced
1 lime, juiced
1 Tbsp fresh cilantro, chopped (plus more for garnish)
1 small garlic clove, minced
Pinch of cayenne pepper
1 Tbsp extra-virgin olive oil
Coarse salt to taste

Directions

In a bowl, combine the avocado, bell pepper, cherry tomatoes, and scallion.
In a small bowl, whisk together the lime juice, minced garlic, cilantro, olive oil, and a pinch of cayenne.
Pour the dressing over the avocado mixture and gently toss to combine.
Season with coarse salt to taste and garnish with extra cilantro if desired.
Serve immediately and enjoy!

Notes

Nutrition Information (Per Serving):
Calories: 240
Fat: 21g
Carbohydrates: 12g
Fiber: 7g
Protein: 3g

Dinners

Steamed Broccoli and Squash with Tahini Sauce

Course: Main, SidesCuisine: Mediterranean

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

180

kcal

Ingredients

1/2 head broccoli, cut into florets
1 delicata squash, sliced and deseeded
1 cup mixed tender greens
1/4 small head of red cabbage, shredded
1/4 red onion, thinly sliced
1 lemon, juiced
1 garlic clove, minced
1/2 cup tahini
1/2 tsp cumin
1/2 tsp paprika
1 Tbsp extra-virgin olive oil
Coarse salt and pepper to taste

Directions

Steam the broccoli and delicata squash for about 8-10 minutes, or until tender but still vibrant in color.
In a large bowl, toss the mixed greens, red cabbage, and red onion together.
To make the tahini sauce, whisk together the tahini, lemon juice, garlic, cumin, paprika, and olive oil in a small bowl. Gradually add water to thin the sauce to your desired consistency. Season with salt and pepper.
Arrange the steamed broccoli and squash over the mixed greens and cabbage.
Drizzle the tahini sauce generously over the vegetables and garnish with extra lemon juice if desired.
Serve immediately, or chill for a refreshing dish later.

Notes

Nutrition Information (Per Serving):
Calories: 180
Fat: 12g
Carbohydrates: 15g
Fiber: 5g
Protein: 6g

Roasted Garlic-Beet Soup

Roasted Peppers, Cauliflower, and Almonds

Course: Sides, SaladsCuisine: Mediterranean

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

300

kcal

Ingredients

1 red bell pepper
1/2 cup cauliflower florets
1 lemon, juiced
1/4 cup fresh parsley leaves, chopped
1/4 cup kalamata olives, pitted and halved
1/4 cup toasted slivered almonds
1/4 cup extra-virgin olive oil
Coarse salt and pepper to taste

Directions

Preheat the oven to 400°F (200°C).
Slice the red bell pepper into strips and spread the strips and cauliflower florets on a baking sheet. Drizzle with half of the olive oil and season with coarse salt and pepper.
Roast for about 15-20 minutes until the peppers are tender and slightly charred, and the cauliflower is golden.
While the vegetables are roasted, prepare the dressing by whisking together the lemon juice and remaining olive oil. Season with salt and pepper.
In a serving bowl, combine the roasted peppers, cauliflower, kalamata olives, toasted almonds, and parsley.
Drizzle the lemon dressing over the salad and toss gently to coat everything evenly.
Serve warm or at room temperature, garnished with extra parsley if desired.