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Healthy Real Food Meal Plans with Shopping List and Recipes

February 21, 2011 By 6 Comments

Healthy low carb meal plan with recipes and shopping list Healthy Real Food Meal Plans with Shopping List and Recipes

Monday: Cheesy Chicken and Broccoli Casserole

Tuesday: Cajun Gumbo Jumbalaya

Wednesday: Boeuf Bourguignon (Beef Burgundy) with salad

Thursday: Chinese Chicken and Cabbage Stir Fry

Friday: Homemade Tuna and Apple Salad with Walnuts

Saturday: Skillet Steak with Sweet Potato or Butternut Latkes and Roasted Vegetables of Choice

Sunday: Leftovers or soup made from leftovers

Shopping List

Note: This shopping list is designed for 2-3 people so double or triple accordingly!

Meat:

  • 6-8 Chicken breasts (or more for lunch/leftovers)
  • 1 lb sausage of choice (spicy works well)
  • 1 lb frozen or fresh shrimp (optional)
  • 4 lbs beef (roast, round, steak ,etc) get what is cheapest, but not ground beef
  • 1 lb skillet or flank steak

Produce:

  • 1 large head of cabbage
  • 3-4 bell peppers, color of choice
  • small bag of onions
  • lettuce and spinach (enough for salads and meals all week)
  • Tomatoes (optional)
  • Cucumber (optional)
  • Small package of mushrooms
  • Bag of carrots
  • 2-3 medium sweet potatoes or 1 large butternut squash
  • Bag of apples
  • Other fruits of choice

Frozen:

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

Dairy:

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

Other:

  • Snack foods of choice
  • 1 can or jar diced tomatoes
  • 1 6 oz can tomato paste
  • dill weed (optional)
  • Honey or molasses
  • 1 large or 2 small cans tuna
  • Pecans or walnuts (optional)

What are you cooking this week? I’ve shared my ideas, and I’d love to hear yours! Leave a comment below!

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About Wellness Mama

Wellness Mama is a full-time housewife with a background in nutrition, journalism and communications. Her passion is helping others achieve optimal health through a “Wellness Lifestyle.” She has helped hundreds of clients lose weight, increase athletic performance, improve fertility, and overcome numerous health problems and diseases. Connect with her on Twitter, Facebook, Google+, & Pinterest.