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Weekly Meal Plan #2

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Here’s another Family Meal Plan #2, which includes a kid-friendly meals and even a grocery list!

After each recipe, I have included a key to identify if it is Gluten-Free (GF), Paleo (P), Whole30, Vegetarian (V), or Kid-Friendly (K). I also make notes if there are substitutions if you are not interested in one of those diets.

If you are Whole30, you will need to adjust some of the meals and the grocery list. You can download my blank meal planner and grocery list to help plan you week!

For Whole30, you will need to change up the breakfast options included in the meal plan. You can also check out my Whole30 Meal Plans! I include 4 weeks of full Whole30 Meal Plans that I used during my first round.

Grocery List Tips

The grocery list is based on the recipes exactly as they are listed. If making any changes, you will need to adjust the grocery list accordingly. For example, the Shrimp Jambalaya calls for riced cauliflower. If you serve it with steamed rice instead you will need to add rice to your list and might want to omit cauliflower.

Tips for Meal Prepping

  1. Make a schedule that works best for you! I create my grocery list & browse the ads at night when my daughter is asleep so I can be distraction-free.
  2. Shop & Chop: I usually shop at Sprouts on Wednesday so I can take advantage of both weeks’ ads (Double Ad Wednesday!) I swing by Trader Joe’s every few weeks as needed when I’m in the area for a few specific items that are cheaper to purchase there. I usually shop first thing in the morning with my toddler in tow. This makes having a grocery list very important so I can be quick and stay focused! When I get home from shopping, I chop and prep all of my produce while she naps.
  3. Make it Fun: I save my actual meal prepping for the weekend so my husband can keep my daughter occupied. I like to set aside a solid 2-3 hour window of uninterrupted time so I can prep and clean up the dishes afterwards. This may seem like a large chunk of time, but it saves me time during the week! I get easily frustrated if I try to cook with daughter around. Also, I try to look forward to my meal prep by starting with a clean kitchen, listening to music or a podcast, and enjoying a nice cup of coffee while doing so (sometimes it’s a cocktail if it’s a little later in the day)!
  4. Strategize to Minimize: Plan out all of your cookware, utensils, and food storage containers ahead of time! I try to use as few measuring cups, spoons, pots, etc while cooking. Simply look at your recipes and select only what you need. Rinse items as you go so they can be used again. My glass Pyrex dishes are some of my favorite kitchen items. When prepping my produce, I put the chopped veggies into the corresponding dishes that will be used to store the final meal. A list of kitchen items that will be needed for each meal is included to help you cut back on dishes!
I use glass Pyrex dishes to store my prepped produce, then use the same dish to store the finished meal!

Check out my Meal Prep Kitchen Essentials for more of my favorite cookware and kitchen tools!

Pantry Items

  • Baking powder
  • BBQ Sauce
  • Chili powder
  • Cinnamon
  • Coconut aminos
  • Coconut flour
  • Coconut oil
  • Crushed red pepper (optional)
  • Cumin
  • Cajun seasoning (or make your own)
  • Fish sauce
  • Garlic salt
  • Dried thyme
  • Pepper
  • Salt
  • Dressings & sauces for lunch salads or bowls
  • Sesame oil
  • Toppings for acai bowls:
    • Chia seeds
    • Granola
    • Hemp hearts
    • Shredded coconut, unsweetened

Budget Highlights

I picked up the following items on sale and created my meal plan around the proteins and vegetables. If something on the grocery list is more pricey in your area, try substituting another protein in the dish!

  • 16/20 ct Raw Wild Shrimp $6.99/lb
  • Grass-Fed Ground Beef $3.99/lb (I stock up when it is this low and freeze extra)
  • Caulipower Pizzas $5.99/each
  • All-Natural Boneless Skinless Chicken Breasts $1.99/lb

Recipes

Breakfast

You will notice that this week there is only one egg breakfast recipe. That’s because we are burnt out on eggs after Whole30! I was also testing out a Paleo Waffle recipe and after a few failed attempts, I decided to leave it out of the meal plan.

One bonus about my plans, is that I test every recipe! I want to ensure that they are easy to make, taste good, and are family-tested. Ones that are marked as Kid-Friendly (F) are meals that kids typically like or meals that even my toddler will eat (that’s a BIG win in my book!)

If these breakfasts aren’t working for you, pick up some extra eggs and bacon and make some easy breakfast scrambles with your extra roasted veggies and leftovers from dinner!

Blueberry Steel Cut Oatmeal Pucks by Shelby Reyes (GF, V)

  • We use either Rolled Oats from Trader Joe’s (Gluten-Free) or Bob’s Red Mill Steel Cut Oats (not Gluten-Free).
  • Follow cooking instructions on package. Stir in your favorite fruit, sweetener (if needed), and milk (optional).
  • I love making a big batch and freezing it using silicone muffin liners and a muffin tin! Just store the frozen oatmeal pucks in the freezer until ready to reheat!

5 Ingredient Broccoli Egg Cups by the Natural Nuturer (GF, P, W, V)

  • Use Whole30-compliant bacon if necessary
  • This recipe can be mixed up with different protein and vegetable options!
  • Make a double batch and freeze the extra ones for future use.

Acai Bowls by Shelby Reyes (GF, P, V) – Acai, banana, optional fruit for blending and toppings

  • Directions: Blend frozen acai, frozen fruit of choice, and banana until desired consistency (add water or milk if too thick)
  • Toppings ideas: hemp hearts, unsweetened shredded coconut, or granola (not GF, P).
  • On the go? Make as a smoothie instead!
  • We love the frozen acai from Trader Joe’s because it doesn’t have any added sugars.

Lunch

Rotate leftovers and add fruit, extra roasted veggies, or a salad! 

I didn’t include any extra items for lunches because our meal plan makes at least 4 servings of each meal so we can have leftovers. 

Add any dressings, sauces, fresh produce you might want to make a complete lunch using your leftover proteins and meals. I recommend making 3lbs of the shredded chicken breasts to have on hand.

My favorite simple dressing (Whole30 compliant!):

  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1-2 tsp dijon mustard
My favorite Whole30 Compliant Dijon Mustard

Dinner

Sweet Potato & Black Bean Quinoa Bake by Eat Yourself Skinny (GF, V)

  • This recipe does not include any meat.
  • Whole30 or Paleo: Serve ground taco meat cooked in a baked sweet potato with veggies on the side.
  • For kids: Serve with a quesadilla or over chips like nachos!

Chicken Tacos (GF, P, W, K)

  • For Paleo & Whole30: Use lettuce wraps instead of tortillas
  • For Gluten-Free: Use corn tortillas
  • Crockpot shredded chicken is one of my favorite proteins to meal prep. Simply toss it in for a few hours, shred, and done!
    • Place chicken in crockpot and add chicken broth and/or water until meat is just covered.
    • Season with salt and pepper (garlic powder and onion powder are great additions as well)
    • Cook on high for about 3-4 hours until chicken is cooked throughout and easily shreds.
  • If you don’t have a crockpot, you can also cook it in a large pot on the stove.
    • Place chicken in a large pot and put enough chicken broth or water in so that the meat is just covered. Add salt and pepper.
    • Bring to a boil then simmer until chicken is cooked and easily shreds.

Veggie-Loaded Pasta with Marinara (Ground Beef optional) – (GF, V, K)

  • This is one of our go-to meals. I can add in veggies and it’s usually a guarantee that everyone will eat it. Also, it’s ridiculously easy to make and I usually have all of the ingredients on hand!
  • I am obsessed with this gluten free pasta from Trader Joe’s right now. It has the perfect texture, is soft, doesn’t taste weird, and is still delicious after being stored in the fridge for a few days.
  • The canned Marinara Sauce from Trader Joe’s (pictured below) is another favorite of ours. I stumbled upon it during my Whole30 round because it is one of the few affordable, compliant marinara sauces!
  • I included 1.5lbs of ground beef on the grocery list to add to this meal.

Ground Beef, Green Beans, & Bell Pepper Stir Fry by Meal Lime (GF, P, W)

  • For Paleo or Whole30: Serve with Cauliflower Fried Rice (I love the recipe by Skinnytaste!) Just skip the peas for Whole30.
    • Ingredients for the Cauliflower Fried Rice is included in the Grocery List.
    • The recipe calls for soy sauce, but I made it with Coconut Aminos. Also make sure that your Fish Sauce is Whole30 compliant! I know that the brand Red Boat Fish Sauce 40° is Whole30 compliant, so check your labels.
  • Can be served with steamed rice instead.
  • Make sure you change the servings to 4 instead of 2 at the top of the page! This will ensure that the directions instruct you accordingly!

Shrimp Jambalaya by 40 Aprons (GF, P, W)

  • Paleo & Whole30: Serve with Cauliflower Rice (make a double batch and serve with the Stir Fry above and the Jambalaya).
  • Gluten-free: Serve with steamed rice or gluten free pasta
  • Note: This can get a little spicy, so start with less cajun seasoning and add as you see fit! You might want to have something else planned for young children on this night.

Gluten Free Pizza and Salad (GF, V)

  • Caulipower or Milton’s Cauliflower Crust are two of our favorite frozen pizzas!
  • Serve with a simple salad topped with fresh vegetables, a light italian dress (I love mixing olive oil, balsamic, and dijon mustard!)
  • Not in the mood for pizza? Substitute this night for any other favorite easy meal you like!

BBQ Chicken Veggie Bowls with Brussels Sprouts & Sweet Potatoes (GF, P, W)

  • Directions: Mix cooked shredded chicken with BBQ sauce or sauce of choice. Serve with roasted brussels sprouts and potatoes!
  • Can serve alongside roasted sweet potatoes cubed, or serve inside a baked sweet potato!
  • Not into sweet potatoes? Serve in a baked russet potato instead
  • Whole30: Use a compliant BBQ sauce or other dressing
One of my favorite veggie sides – Balsamic Brussels Sprouts!

Sides & Snacks

Roasted Balsamic Brussels Sprouts

  • Preheat oven to 400F. Line baking sheet with parchment paper or silpat.
  • Trim and rinse 1lb of brussels sprouts.
  • Toss in 2tbsp avocado oil or olive oil and 2 tbsp balsamic vinegar. Spread on baking sheet. Sprinkle with salt and pepper.
  • Bake for about 30 minutes until browned and some leaves are crispy.

Roasted Sweet Potatoes

  • Preheat over to 400F
  • Wash and peel sweet potatoes. Cut into cubes.
  • Toss in 2 tbsp avocado oil or olive oil. Season with salt & pepper.

Cauliflower Fried Rice by Skinnytaste (GF, P, W, V, K)

Fruit for Snacking: Purchase what is on sale near you.

  • I like to keep at least 3 different fruits on hand.
  • Don’t go overboard when purchasing. I would rather make an extra trip to the store during the week to buy more produce, than to buy too much and have it go bad before we eat it!
  • If you have extra fruit that is starting to go bad, chop it up and freeze it for smoothies and other recipes!

Meal Plan & Grocery List


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