Meal Plan #3 - Includes Shopping List Help & Printable Weekly Menu

MEAL PLAN #3

January 26- Feb 1

Helpful printables at bottom of post! 

Notes before you begin:

• This menu is made in mind for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post. 
• Meals that are underlined are live links to the recipes.
• I have organized two small prep-days for the week to make this week of meals as easy to prepare as possible & to minimize your time in the kitchen. Don’t feel you have to do it all, just do what works best for you.
• When shopping READ LABELS, sugar is in everything, EVERYTHING, everything! Yes, dextrose means sugar! Other hidden names read here.
• My cooking rhythm – what works for our family is more labor intensive meals on Monday/Thursday, easy meals Wednesday/Friday/Sunday and Leftovers on Tuesday (we have small group). Adapt the meal plan to fit your family rhythm. Oh and Sunday night is always Breakfast for dinner!
• This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number/size, this is about a new relationship with food. And the journey works so stay focused.
• Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.

Day #15: Monday

Breakfast: Smoothie – Your Own Creation

Note: My plan is coconut milk, ½ banana, ½ cup frozen fruit, big handful of organic spinach (I store in ziplock in the freezer so it doesn’t get bad), and a scoop or two of protein supplement (Collagen Peptides by Vital Proteins). Another option is Almond butter, coconut milk, banana, & greens.

Lunch: Pear & Pomegranate Spinach Salad with chicken or chicken sausage

Note:  Omit the cheese and dried cranberries if you cannot find unsweetened. You will need to substitute dates for honey in the dressing or use a balsamic vinaigrette recipe.

Dinner: Grilled Cilantro Lime Chicken served over Greens or Grain Free Tortillas top with Guacamole

Note: You may want to double the chicken recipe if you have a bigger family and want leftovers for the soup.

Day #16: Tuesday

Breakfast: Crockpot Breakfast Casserole

Note:  You may want to ½ the recipe. This recipe makes 8 big, thick servings. I make a whole recipe because Andrew will eat it all week as well. This recipe was on the menu two weeks ago but the great thing about this recipe is you can change up the flavors and add ins, so do a different potato and meat this time. 

Lunch: leftover Pear & Pomegranate Spinach Salad with chicken or chicken sausage

Dinner: Chicken Tortilla-Less Soup ***

Note: *** recipe modifications needed – use olive or avocado oil, no cheese, no tortillas and no beans, add in carrots, celery or jicama if you want some crunch.

Day #17: Wednesday

Breakfast: Smoothie

Lunch: Leftover Chicken Tortilla-Less Soup

Dinner: Crockpot Cashew Chicken with Paleo Fried Rice

Note:  You could double the sauce if you like extra sauce. Be creative and through extra veggies in the rice. When looking at ingredient lists learn to substitute to help the budget, if you don’t want to buy rice vinegar look up a substitute for it. 

Day #18: Thursday

Breakfast: leftover Crockpot Breakfast Casserole

Lunch: leftover cashew chicken in butter lettuce cups

Note:  Maybe add in some broccoli/carrot slaw for extra veggies.

Dinner: Sun Dried Tomato Coconut Cream Sauce Served over Chicken Breasts or Steak & Zucchini Noodles

Note:  If you are a steak eating family this would be a good meal to substitute your chicken for steak. I put a link to skillet cooked chicken breasts or you could grill it.

Day #19: Friday

Breakfast: Smoothie

Lunch: Leftover Chicken Tortilla-less Soup

Dinner: Avocado & Spicy Mayo Stuffed Burgers with Garlic & Herb Grilled Sweet Potatoes & Greens of Choice

Note: #keepthedishesclean #makethemancook #TGIF  

Day #20: Saturday

Breakfast: Apple, Pecan & Bacon Butternut Squash Hash & Eggs

Note: Use what meat and nuts you have. If you don’t want to do squash substitute sweet potatoes.

Lunch: Leftover burgers over greens

Dinner: Date Night – Chipotle

Day #21: Sunday

Breakfast: Empty the fridge Omelet

Note: Don’t let extra veggies go to waste throw them in!

Lunch: Empty the fridge Salad

Note: Use up the extra meats and veggies.

Dinner: Extra Crispy Waffles – My family can’t go a week without these!

Note:  Top with fresh berries!

Prep Day 1 –

Make Crockpot Breakfast Casserole

Make salad

Make Salad Dressing Pear & Pomegranate Spinach Salad

Marinade Chicken Cilantro Lime Chicken

Prep veggies for beginning of week

Explore some Paleo Sauces/Dressings to spice things up – here

Prep Day 2 –

Make Salad

Make Mayo

Make Burgers Avocado & Spicy Mayo Stuffed Burgers

Prep veggies for rest of week

Snack Idea -

Nuts

Sweet & Salty Coconut Chips

Veggie sticks – make dip with Paleo Mayo or Guacamole

Fruit – don’t go over board on sugar

Larabar – don’t over do it here and check ingredients

Almond butter on anything! – highly recommended on bananas and apples

Here are your helpful printables:

1. Printable Meal Plan #2 With Notes - click  HERE
2. Printable Recipe Ingredient List - click HERE - This has every ingredient for every recipe so you can scan to make your shopping list, also includes my helpful shopping tips.
3. Printable Weekly Schedule - click HERE - post on the fridge!