Meal Plan #4 - Includes Shopping List Help & Printable Weekly Menu

MEAL PLAN #4

February 2-9

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.
• 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.
• 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 #22: Monday

Breakfast: Easy Peasy Banana Pancakes with almond butter, coconut shreds and cinnamon

Note: Try a green smoothie mid morning to get your greens on!

Lunch: Perfect Cobb Salad add meat if desired

Note: This can be made anyway you want, use what you have!

Dinner: Coconut Crusted Chicken Tenders (Serves 4, may want to double) With Rosemary Sweet Potato Wedges & Skinny Garlic Aioli with side salad

Note: Kids are going to love this meal. For chicken tenders you can make substitutes for the coconut flour such as almond/cashew meal or even a starch – arrowroot or tapioca #usewhatsinthepantry. For the Aioli substitute the yogurt for paleo mayo (not into making your own mayo, there is a new brnad I’m seeing everywhere called JUST MAYO, has very clean ingredients but does contain sugar)

Day #23: Tuesday

Breakfast: Smoothie

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: Perfect Cobb Salad add leftover coconut crusted chicken and sweet potato fries

Dinner: Greek Meatballs With Avocado Tzatziki Sauce served over spiralized veggies of choice

Note: If you don’t have a spiralizer you can use other methods see here or here .

Day #24: Wednesday

Breakfast: leftover Easy Peasy Banana Pancakes with fresh berries, coconut shreds and melted ghee

Lunch: Perfect Cobb Salad add meat if desired

Note:  Put a new twist on it with different veggies, add avocado or potatoes.

Lunch: Leftover Greek Meatballs over greens

Dinner: Potato, Sausage & Green Roast

Note:  Love the options on this meal and another kid favorite. A good meal to try a new dip or easy homemade ketchup!

Day #25: Thursday

Breakfast: Smoothie

Lunch: leftover Potato, Sausage & Green Roast

Dinner: Citrus Herb Chicken w/ Smashed Loaded Red Potatoes & side salad

Day #26: Friday

Breakfast: Prosciutto-Wrapped Mini Frittata Muffins

Note: You can use Pancetta in place of Prosciutto, I found Whole30 approved at Sprouts.  Use what veggies you have or you would like. But also try something new!

Lunch: Asian Chopped Salad with Citrus Herb Chicken

Note:  Using leftover Citrus Herb Chicken

Dinner: Crispy Carnitas with Mexican-Style Slaw with Jicama, Cilantro & Lime served with Avocado

Note: Crockpot meal so start prep early.

Day #27: Saturday **Happy Leftovers Day**

Breakfast: leftover Prosciutto-Wrapped Mini Frittata Muffins

Lunch: leftover Asian Chopped Salad with Citrus Herb Chicken

Dinner: Leftover Crispy Carnitas with      Mexican-Style Slaw with Jicama, Cilantro & Lime in Easy Paleo Tortilla

Note:

Day #28: Sunday

Breakfast: Empty the fridge omelet

Lunch: Leftover Crispy Carnitas over greens with Avocado-Lime Dressing or over a baked potato

Note:  Avocado-Lime Dressing – ½ cup avocado or olive oil, 1 avocado, 1 lime juiced, garlic salt to taste – blend, enjoy!

Dinner: Green Smoothies, Scrambled Eggs, and Bacon!

Note:  Kids favorite.

Prep Day 1 – to make the week easier take a few hours and do the following…

Make Easy Peasy Banana Pancakes

Perfect Cobb Salad Prepared

Cobb Salad Dressing Prepared

Make Greek Meatballs With Avocado Tzatziki Sauce

Prep veggies for beginning of week

Prep Day 2 –

Marinade Chicken for Citrus Herb Chicken

Make Salad

Make Prosciutto-Wrapped Mini Frittata Muffins

Prep Asian Chopped Salad with Citrus Herb Chicken

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 #4 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!