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!

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

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