Family-Friendly Meal Plan Week #1

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After finishing my first Whole30 last month, I have been sticking to a mostly Paleo and Gluten Free diet. One of the most important things I learned from Whole30, was how to toss together a meal that focuses on protein and veggies – instead of revolving around grains. This week’s family-friendly meal plan simplifies your meal prep by providing easy, healthy options.

I love meal planning and prepping, so figured I would start sharing our weekly plans with you all! I try to make my meal plans simple and healthy, while also kid-friendly. Most of the meals I make have 2-4 servings since it is only for me, my husband, and my toddler.

I will include notes about which meals are gluten-free, paleo, and Whole30-compliant. I also include the grains and dairy that I add to those meals to provide complete nutrition for my daughter. There will also be a few meals that are made especially for her, that my husband and I don’t have. If you don’t have any kids, just skip over those and remove those ingredients from the grocery list!

Meal Prep Tips

To make meal prepping more simple, find a few recipes that you love and are easy to make. Keep those in rotation in your weekly meal plans. Prepping food without having to constantly refer to a recipe can really speed up the process. I recommend making a Pinterest board of recipes that you have tried and enjoy or even printing them out and keeping them in an easily accessible binder in your kitchen.

Another great tip is to prep food instead of meals. Make simple proteins, vegetables, starches, and carbohydrates that can be mixed or matched for endless meat combinations.

I will also include my grocery list for the week, items I already have on hand, and how much my groceries amounted to.

Pantry Staples

Items I had on hand that I did not need to purchase or include in my budget:

  • Flours: Almond Flour, Arrowroot Starch (or Tapioca Flour)
  • Cooking Fats/Oils: Avocado Oil, Coconut Oil, Olive Oil, ghee
  • Red Wine Vinegar (only needed if not buying pre-seasoned sausage meat for Zuppa Toscana)
  • Balsamic Vinegar
  • Almond Butter
  • Rice
  • Steel Cut Oats
  • Condiments: Mayo, Mustard, ketchup
  • Seasonings: Nutritional yeast,all of the seasonings listed below in the recipes.
    • Basil, dried
    • Cumin
    • Chili powder
    • Cinnamon
    • Fennel seed, ground (optional)
    • Garlic powder
    • Italian seasoning
    • Mustard powder
    • Onion powder
    • Oregano, dried
    • Paprika
    • Parsley, dried
    • Pepper
    • Red pepper flakes
    • Sage
    • Salt
    • Thyme, dried
    • Turmeric

Budget

Set a reasonable budget for your groceries. You might want to start by shopping like you normally do and track your expenses to see where you spending is at. Then adjust from there. I even break it down into categories (protein, dairy, produce, frozen, pantry items, packaged snacks) to see where the majority of my grocery spending goes.

I am starting this year by setting our grocery budget at $500 per month. We prioritize purchasing organic produce (based off the EWG Dirty Dozen) and higher quality meats.

For this week’s meals, I was able to spend roughly $125.

Toddler Friendly Meals

Notes about our toddler: My daughter does not like eggs or most meat so we rotate through a few typical breakfasts for her. They are not listed on the meal plan, but they are ingredients we always keep on hand. Even though she doesn’t prefer some of the foods we eat, I ALWAYS offer them to her. Exposure is key to getting children to try new foods. She may eat pancakes or yogurt, but I will still serving some eggs, meat, and veggies on her plate. Sometimes she tastes them, sometimes she doesn’t.

I like to make sure she has at least one preferred food item on her plate (usually a fruit, yogurt, etc.)


Recipes

BREAKFAST

Paleo Pancakes (GF, Paleo)

1 serving*

*We keep extra ingredients on hand to make these more often for my daughter. She will eat this on days where we eat eggs and meat for breakfast.

1 Bananas, ripe
1 Eggs
1/2 cup Almond flour
1/4 cup Almond milk
Cinnamon (optional)
Coconut oil for cooking (about 1 tsp)
Fruit for toppings: bananas, blueberries, etc.

Blend all ingredients in a blender or food processor. If adding fruit (like blueberries) stir in once ingredients are blended until smooth.

Heat oil in skillet over medium heat and cook pancakes until lightly browned on both sides.

Taco Meat (Make 2lbs for 8 servings total)

4 servings for breakfast bowls

4 servings for lettuce wraps or rice bowls (lunch/dinner)

2lbs ground meat (I used turkey)
1 can diced fire roasted tomatoes
Homemade taco seasoning by The Real Food Dietitians ‘

Brown ground meat in pan while breaking up with a wooden spoon. Once cooked, add 1 can of diced tomatoes (I prefer fire roasted, but plain is fine too!) and stir in desired amount of taco seasoning.

Taco Breakfast bowls (GF, Paleo, Whole30)

4 servings

1/2 of the Taco Meat (listed above)
2 russet potatoes, peeled and diced
2 green bell pepper, diced
4 eggs
Oil for cooking (avocado oil, coconut oil, or olive oil)

Pour 2 tbsp of cooking oil into pan and heat over medium high heat. Add potatoes and cook until almost browned, stirring occasionally. Add green bell peppers towards end and cook for a few more minutes until softened and potatoes are cooked through. Season with salt and pepper.

Easy Breakfast Patties (GF, Paleo, Whole30)

4 servings

1lb ground beef
Sage
Onion Powder
Garlic Powder
Salt & Pepper

4 eggs
1/2 bunch kale
1 Avocado

Serve for breakfast with sauteed kale, fried egg, and avocado.

Steel Cut Oatmeal (Kid Favorite & Freezer Friendly!)**

2 servings

**This isn’t listed on the Meal Plan because we make it only for my daughter for breakfast. She doesn’t like meat and eggs as much, so this will be her meal and we will put a little of what we are eating on the side for her to try.

1 cup steel cut oats (cook according to directions on package)
Fruit (we love frozen blueberries or pumpkin!)
Almond milk (optional)

LUNCH

Turkey Taco Lettuce Wraps or Bowls (GF, Paleo, Whole30)

4 servings

1/2 of Taco Meat (listed above)
1 Avocado
Broad leaf lettuce (romaine, green leaf, or bibb)

Optional add-ins: olives, corn, beans
Steamed rice (optional) if not Paleo/Whole30

Chicken Sausage Lettuce Wrap (GF, Paleo, Whole30)

2 servings

2-4 Chicken Sausages
Avocado
1 Bell pepper
Onion
Broad leaf lettuce (romaine, green leaf, or bibb)
Serve with roasted sweet potatoes

Tuna Salad – (GF, Paleo, Whole30)

2 servings

Two – 5oz. cans of tuna
1 Avocado
1/4 cup Mayo (use compliant if doing Whole30)
Broad leaf lettuce (romaine, green leaf, or bibb)
Tomato
Optional add-ins: olives, banana peppers, capers, celery, cucumber, etc.

DINNER

Zuppa Toscana by 40Aprons – (GF, Paleo, Whole30)

4 servings

4 slices of bacon (You can skip the bacon to save money!)
1lb Italian sausage (I used ground turkey and the seasonings listed below)
½ tsp crushed red pepper flakes
4 medium yellow potatoes
1 medium white or yellow onion
2 tbsp garlic, minced (4 cloves)
4 cups chicken stock (I use chicken bone broth)
½ bunch kale (about 4 cups)
1 can coconut milk (or any milk on hand, I use almond milk)

Seasoning for ground meat:
1 tbsp red wine vinegar
1 tsp salt
1tsp black pepper
1tbsp fresh parlsey or 2 tsp dried
1 tsp garlic powder
1 tsp onion powder
1 tsp dried basil
1 tsp paprika
1 tsp red pepper flakes
¼ tsp ground fennel seed (optional)
Pinch dried oregano
Pinch dried thyme

Veggie Marinara & Meatballs (GF, Paleo, Whole30 & Kid Favorite)

4 servings

For Whole30/Paleo: Serve with zucchini noodles or spaghetti squash
Non Whole30/Paleo: Serve with any pasta

1lb ground beef or turkey
28oz marinara sauce
1 cup shredded carrots
1 green bell pepper, chopped

Seasonings for meatballs:
Garlic powder
Dried oregano
Onion powder
Mustard powder
Salt
Pepper

Healing Chicken Soup by TastyThin – (GF, Paleo, Whole30)

4 servings

Kid-friendly: Add cooked pasta or rice!

1lb chicken breast, boneless skinless
1 cup diced carrots
1 cup diced celery
1 small onion, diced
4 small yukon gold potatoes, chopped
1 tbsp minced garlic
1.5 tsp turmeric powder
1 tsp sea salt
4.5 cups chicken bone broth or low sodium chicken broth (I used only 4 cups chicken bone broth and add water as needed)
Optional: squeeze lemon in before serving and/or grate fresh ginger

Grilled Chicken with Asparagus Fries and Twice Baked Potatoes (GF, Paleo, Whole30)

4 servings

1lb boneless skinless chicken breasts
Olive oil
Asparagus
Almond flour
1 egg
Onion powder
Italian seasoning
Garlic powder
Salt
2 Russet potatoes
Nutritional yeast
Ghee
Almond Milk

Fried Mahi Bites by PhysicalKitcheness

with Balsamic Brussel Sprouts and Cauliflower Mashed (GF, Paleo, Whole30, Kid Favorite)

4 servings

1lb mahi mahi filets
½ cup tapioca flour or arrowroot starch
⅓ cup almond flour
1 tbsp onion powder
1.5 tsp salt
2 eggs
3 tbsp coconut oil
1 lime
1lb brussel sprouts
Balsamic vinegar
2 tbsp Olive oil
Cauliflower head, florets
Optional: homemade tartar sauce with mayo and dill relish

Chicken Sausage with Mexican Cauliflower Rice (GF, Paleo, Whole30)

2-4 servings

2-4 Chicken Sausages
12 ounces of riced cauliflower or 1 medium head (riced)
1 – 14.5 oz can of diced fire roasted tomatoes
Minced garlic
Cumin
Paprika
Chili Powder

If not Paleo/Whole30: Serve with black beans (homemade or canned)

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