Weekly Meal Plan
Week of April 3rd -April 8th
How does the weekly meal plan work? Every Friday my family eats out, or eats left overs, for breakfast lunch and dinner. It’s a “clean out the refrigerator” day. Saturday or Sunday are my prep days. Monday-Thursday are weekday meals and leftovers. All of my weekly meal plans run from Saturday- Thursday. The grocery list is based on a family of 4, so you might need to adjust for your family size.
Week Of April 3rd- April 8th
Plan for the week:
Saturday:
Breakfast: Fresh Fruit
Lunch: Ham, Tomato, cheese, and lettuce on a low carb tortilla
Dinner: Ancho Chile Country Ribs in California Bowls
Sunday:
Breakfast: Fresh Fruit
Lunch: Salad with dried cranberries, pecans, and goat cheese. - Use the dressing from my harvest turkey salad
Dinner: Steak, Brown Butter Garlic Mashed Potatoes and Roasted Asparagus
Monday:
Breakfast: Almond Flour Banana Muffin
Lunch: Salad with dried cranberries, pecans, and goat cheese
Dinner: Chicken Udon
Total Dinner Time: If broth is already made 20 minutes, if making broth 50
Tuesday:
Breakfast: Almond Flour Banana Muffin
Lunch: Ham and Cheese with tomato, lettuce, and mustard on a low carb tortilla
Dinner: Leftovers - I will finish up the California bowls, my husband and son will have leftover steak that was stir fried with some chopped broccoli and white rice.
Total Dinner Time: 15 minutes
Wednesday:
Breakfast: Almond Flour Banana Muffin
Lunch: Snack plate! Sliced cucumbers and bell peppers with ranch dressing, nuts, cheese stick and some lunch meat.
Dinner: Chicken Parmesan with Steamed Broccoli for me and the Hubs, my son had chicken Parmesan with some pasta
Total Dinner Time: 45 minutes
Thursday:
Breakfast: Almond Flour Banana Muffin
Lunch: Snack plate! Sliced cucumbers and bell peppers with ranch dressing, nuts, cheese stick and some lunch meat.
Dinner: Left Over Chicken Parmesan and Broccoli
Total Dinner Time: 15 minutes
Grocery List:
Blueberries, strawberries, black berries or fruit of choice
3 bananas - try to get them as ripe as possible, dark spots are a plus for baking! -(Omit if making store bought banana muffins)
2 Red Bell Peppers
2 Green Bell Peppers
3 yellow onions
1 shallot
5 bulbs of garlic (3 if not making chicken stock)
1 zucchini
Asparagus
Celery- (Omit if not making stock)
Carrots (Omit if not making stock)
1 Turnip (Omit if not making stock)
2 Tomatoes
Cucumber
1 large head of broccoli or 2 small heads
Fresh Thyme (Omit if not making stock)
Fresh Basil
3lbs Red Skin Potatoes
2 avocados
2 limes
cilantro
2 bunches of Parsley
Romaine Lettuce
Bok Choy
Fresh Ginger Root
Green Onions
Shiitake or Baby bella mushrooms
8 ounce goat cheese
bag of mozzarella cheese
Fresh Parmesan Cheese
Sliced Swiss cheese (or cheese of choice)
Pint Heavy Cream
dozen eggs
Steak of choice
Whole Chicken (Omit if not making stock- swap for a Rotisserie Chicken)
1.5lb Boneless skinless chicken breast
Lunch meat of choice
Sake or Dry White wine- single serving if you can find it
Udon Noodles- Dried or ready to serve
Pantry:
Ghee or Olive Oil
Dried Ancho Chiles and Dried Guagillo Chiles - Most grocery stores have these. They are cheap and last forever. I always keep these stocked in my pantry
Diced tomatoes, Tomato paste, San Marzano or plum tomatoes, crushed tomatoes. - I always keep a stocked pantry of tomato products. Keep at least 3 -5 cans of each on hand at all times. They can be used in a pinch
Apple Cider Vinegar and Balsamic Vinegar- Always keep stocked up on vinegar. Its great to make your own salad dressing!
Salt and Pepper
Dried or Fresh Bay leaves. - Fresh last forever in the refrigerator- but dried are just as good!
Baking powder and baking soda
Vanilla Extract
Chocolate Chips - I always keep these around. They are great to curb a sweet tooth or make cookies in a pinch.
Spices needed for this week: Ground Coriander, Ground Cumin, Ground Cinnamon, Ground Cloves, Dried Oregano, Garlic Pepper Seasoning, Italian Seasoning, Black Peppercorns
Olive Oil, Avocado Oil, Vegetable Oil
All Purpose Flour and Almond Flour
White Rice
Pecans - or nut of choice
Dried Cranberries
Honey
Dijon Mustard
Soy Sauce
Panko Bread Crumbs
Low Carb Tortillas- You can use regular, but we prefer the low carb!
Ranch Dressing
Cheese Sticks- We always keep these on hand!
Things to Prep on the weekend:
1) Make Almond Flour Banana Muffins - If you Do not want to make muffins from scratch you can remove bananas from your shopping list and pick up Simple Mills Almond Flour Banana Muffin and Bread. They are Fantastic and only take about 15 minutest to whip together.
2) Make marinara for Chicken Parmesan - This take from start to finish 1 hour 15 minutes.
3) Roast chicken and make chicken stock (this is something that I do once a month)- You can omit this an add Chicken stock to your grocery list. - This takes 3 hours - 2.5 hours of inactive time
4) Place shredded roast chicken in a reusable gallon bag and place in refrigerator for Mondays quick meal. - You can add a Rotisserie chicken to your shopping list if you choose to not make bone broth. Shred the chicken from the rotisserie chicken so it is ready to go on Monday.
5) Make quick broth for Chicken Udon, if you will be pressed for time on Monday. The broth adds 30 minutes to your 20 minute meal.
6) Wash Vegetables and Fruit
Game Plan:
Get the chicken bone broth ready to roast- get the chicken and veggies on the sheet tray and throw in the oven.
While the chicken is roasting, make the marinara.
While the Marinara and chicken are cooking wash your veggies and fruit
Take the chicken out and turn the marinara off and let cool
Shred the chicken and place the carcass and roasted veggies in the instant pot with the aromatics.
Make the banana muffins or go do laundry, watch a show, play with your kids.
When the stock is done , drain it and make the udon broth. While the udon broth is cooking, place the marinara in containers and in the refrigerator. Clean up your kitchen. Freeze the remaining chicken stock, or place in your refrigerator.
Total Prep Time: Active: 1 hour 15 minutes Inactive: 2.5 hours
