Meal Plan With Recipes and Shopping List!

One of the most difficult parts of switching to a real food diet can be the logistics of figuring out what you actually can eat, and how to make it taste good. While I normally just post my personal meal plan, I’ve had several requests for more specifics. This week, I am posting my full meal plan with recipes and shopping list. (This is the same type meal plan that my nutrition clients get each week).

For me, figuring out meal planning was the toughest part of the switch, so I hope that this might make the transition easier for you guys. Please let me know if you like (or dislike) any of the recipes.

Monday: Stuffed Chicken Breast with loaded cauliflower and salad

Tuesday: Tacos served on Romaine Lettuce with salsa or chopped tomatoes, onions (optional) and sour cream, cheese and hot sauce (all optional). – Can also just eat as big taco salad

Wednesday: Honey Glazed Pork Chops with stir fry veggies (Just add honey to recipe)

Thursday: Butter Roasted Chicken and Vegetables

Friday: Bacon Rolled Salmon Patties with Asparagus and Squash

Saturday: Sausage Stuffed Winter Squash With Salad

Sunday: Leftover Chicken Vegetable Soup (Or other leftovers of choice)

Wellness Mama’s Shopping List For the Week

Note: This list and the recipes above are for 2-3 people. If you are a family of 4, 5 or 9, multiply accordingly. For us (family of 5) I double the list below, but it is easier to double than subtract. We also usually try to make enough to have leftovers to throw in omelets for breakfast or eat for lunch.

Meat:

• 1 whole chicken (preferably organic and free range)
• 2 pounds of ground beef or turkey
• 2 large pork chops (or more if you want leftovers)
• 2 large chicken breasts (or more if you want leftovers)
• 1 pound of salmon, fresh, frozen or canned- make sure wild caught
• 1-2 lbs sausage of choice (I use chicken apple nitrite free or sun dried tomato)-make sure no added grains or fillers)
• 2 packages nitrite free bacon
• 1 small package nitrite free ham

Produce:

• 1 large bag carrots
• 3 lb bag onions
• Celery- at least one head
• Lettuce- enough for lunches and 5 dinners
• Spinach-enough for lunches and 5 dinners
• 1 bag of apples
• 1 head of garlic (optional)
• 4 medium sweet potatoes
• 2 or more avocados
• 1 or more tomatoes
• 2 or more bell peppers (any color)
• 2 or more cucumbers
• a bunch of fresh cilantro (optional)
• 2 large bunch of asparagus
• 2 medium size zucchini or yellow squash
• 1-2 acorn squash
• Brussels Sprouts (or can get frozen)
• Package of mushrooms (optional but good)

Frozen:

• 2 lbs frozen cauliflower
• 2 lbs mixed veggies of choice (make sure no corn or beans!)
• 1 big bag Brussels Sprouts (or get fresh)

Dairy:

• 1 pound butter (organic is best)-or more
• cheese (optional)
• sour cream (optional)
• 3 dozen eggs (not dairy, I know, but in the same area)
• Parmesan or feta cheese (optional)

Other:

• Snack foods of choice
• Ingredients for cookies (optional)- Fresh almond butter, cocoa powder, semi sweet chocolate chips, honey, vanilla, etc
• Olive oil for salad dressings if desired

Snack options: nuts of choice, more eggs for deviled eggs, avocado or guacamole (highly recommend), tuna, canned wild caught salmon, almond butter, celery, apples, cream cheese, cucumbers, etc.

Other Notes:

All butter in the above recipes can be replaced with coconut oil.

I don’t have specific measurements for most spices because they are better if you adjust to your own taste.

Consider making your own salad dressings- this is a fast and simple way to save money and get good servings of fat.

If you are a new reader, or aren’t too sure about all the butter int he above recipes, take a look around and see why a healthy diet can and should include quality fats.

Check out some other meal plans and healthy recipes here.

Like it? please let me know below!

Shared on Menu Plan Monday and Monday Mania and Real Food Wednesday and Fight Back Friday

Print PDF

Related posts: