Full Week Meal Plan With Recipes

Weekly Meal Plan with Shopping List and Recipes Gluten Free Dairy Free Paleo Primal Full Week Meal Plan With Recipes

I got a lot of feedback on last week’s Full Meal Plans with Recipes and Shopping List, so I decided to another one this week. Each day is linked to the full recipe for easier reference. All of these recipes are completely kid-approved!

Monday: Beef and Broccoli Chinese Stir Fry

Tuesday: Healthy Homemade Meat Based Pizza- Meatza! (sounds weird, but you will like it!) with Salad

Wednesday: Grilled Citrus Chicken Salad with Egg, Cucumber and Apple

Thursday: Crockpot Barbecue Ribs with Sweet Potato fries and homemade coleslaw or salad  (Note: this meal is best made in the morning for eating in the evening so they can be slow cooked)

Friday: Curried Shrimp and Vegetables

Saturday: Stuffed Peppers with Guacamole and Salad

Sunday: Healthy Shepard/Cottage Pie

Healthy Meal Plan Shopping List

This shopping list contains all the ingredients for the above recipes for 2-3 people for a week. Double or triple for a bigger family. I usually double dinner recipes to have leftovers for lunch, and buy a lot of lettuce and spinach to make salads with lunch. Make sure you have enough eggs, and you have easy leftover omelets for breakfast each day, or try these homemade breakfast muffins.


  • 3-4 lbs beef ribs (or roast or stew meat)
  • 4 (or more) lbs ground beef
  • 1 lb ground sausage
  • 2 (or more) large chicken breasts
  • 1 lb flank steak (or more)
  • 1 lb fresh or frozen shrimp (no tails)
  • 1 package bacon


  • 4 or more large bell peppers
  • bag of onions
  • 2 (or more) medium sweet potatoes
  • 1 cabbage or shredded coleslaw bag mix
  • bag of grapes
  • 2 heads fresh broccoli (must be fresh)-for snack salad
  • bag of apples
  • mushrooms (optional)
  • 1 orange, lemon or lime (optional)
  • 1 (or more) cucumber
  • 1 medium zucchini
  • avocado or pre-made guacamole (check ingredients!)
  • strawberries (optional)


  • 2 bags frozen broccoli
  • 3 bags frozen cauliflower
  • 1 bag mixed veggies, no corn


  • 1 pound butter (organic is best)-or more
  • mozzarella cheese (optional)-but for Pizza
  • 3 dozen eggs (not dairy, I know, but in the same area)
  • 8 ounces or more plain, full fat unsweetened yogurt
  • carton of unsweetened coconut milk (or can get in can)


  • snack foods of choice
  • olive oil for salad dressings if desired
  • 1 can or jar diced tomatoes
  • curry seasoning (optional)
  • 1 6 oz can tomato paste
  • big jar of tomato sauce (or can) no seasonings added
  • jar of pasta/pizza sauce (check ingredients)
  • honey or molasses (optional-for barbecue sauce)
  • can of coconut milk (or fresh)
  • lemon juice

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.

What are you cooking this week? Going to try any of these recipes? Tell me about it below!

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Reader Comments

  1. Emily M. says

    What a great system! Do you have any tips for maintaining this sort of shopping system at home? Simple pulling various recipes and then building the shopping list has always been a hassle for me, and there are always a couple of things that you only need for one recipe. This system seems much more efficient.

    • says

      Unfortunately, I don’t know a much more simple way to do it. I just keep recipes on index cards with a shopping list on back and then tally the ingredients to make the list. That way, I can arrange the cards and mix it up week after week. I also just rotate a months worth of meals for the different seasons, trying to use what is most seasonal (cheapest!). Hope this helps some! Maybe a post on this sometime soon… Thanks for reading!

  2. says

    Hi Lisa! These meal plans are just sample ones and are not customized to family size, seasonal produce, etc. The subscription ones will change weekly with new recipes and use seasonal produce whenever possible for more nutrients and better price. I’ll also be posting some digital cookbooks in the member forum with recipes that aren’t posted on the blog.

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