Healthy Meal Plan, Shopping List & Recipes

Healthy low carb meal plan with recipes and shopping list Healthy Meal Plan, Shopping List & Recipes

Creating a weekly meal plan has been super beneficial for our family, both in time and money savings, and in health improvements. This is a sample of what I’ll be cooking for my family.

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!


  • 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


  • 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


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


  • 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)


  • 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!

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Reader Comments

  1. jaema says

    you are amazing and i am so excited to have come across you site.  i am gluten sensitive/intolerant and have been overwhelmed with what to cook/how to cook and understanding the time is takes to adjust.  you have made this so easy for me.  my husband travels and i am a mother to two young children so your site has SAVED me!  :)

    thank you thank you thank you

  2. Vicki says

    So excited you’ve opened this feature again even though the content seems outdated. I LOVE dates! I get that some things evolve and change but it’s nice to have access to the process anyway.
    I love this site and all the research you’ve trudged through. I LOVE sources too!
    I appreciate you keeping comment posts both positive and negative. Usually more voices improve the original but I have the freedom to decipher it all for myself. My only request,well, beside the date and source thing, when you change protocol for whatever reason, please share. Hate thinking I’ve stumbled on something new and it’s old and maybe even rejected by current data. Of course dating would eliminate that misunderstanding.
    Love what you do! Very impressive!

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