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Meat, Poultry & Fish___ Chicken breasts, boneless, skinless (3.5 lb.)___ Chicken thighs, skin-on, bone-in (6)___ Chicken stock (11 cups)___ Nitrate-free bacon (for crockpot beans)___ White fish, 1 lb. (tilapia or cod)
Dairy, Eggs & Cold Case Items___ Buttermilk or kefir (for biscuits & nuggets)___ Cheddar cheese (16 oz.)___ Heavy cream (for mac-n-cheese)___ Mozarella (1 cup, shredded)___ Parmesan cheese ___ Salsa or Pico de Gallo (or homemade)___ Sour cream (for fish tacos)___ Whole milk, 1/2 cup (for mac-n-cheese)
Fresh Produce___ Avocado (2)___ Carrots (3)___ Garlic (2 heads)___ Fresh fruit, assorted (for fruit salad)___ Jalapeno (1 small)___ Lemon (1)___ Lettuce, romaine (2 large heads)___ Limes (3)___ Mesclun salad greens (1 bunch)___ Pineapple, diced (1.5 cups)
___ Plum tomatoes (3)___ Potatoes, russet (5 lbs.)___ Shallots (2)___ Swiss chard (1 small bunch)___ Red cabbage (1 small head)___ Red onion (1 small)___ White onion (1 small)___ Yellow onions (2)
Fresh Herbs___ Cilantro (1 bunch)___ Italian Parsley (1 bunch)___ Thyme (1 bunch)
Frozen Produce___ Sweet peas
Pantry Items___ Balsamic vinegar___ Basmati rice (1 bag)___ Breadcrumbs (or homemade)___ Canned diced tomatoes (28 oz.)___ Chocolate chips (for cookies)___ Dry black beans (or 3 cans)___ Dry white beans (or 1 can)___ GF elbow pasta___ Hot sauce (for fish tacos)___ Red wine vinegar
Dry Herbs & Spices___ All-purpose herb seasoning mix___ Basil___ Coriander___ Cumin___ Dry mustard___ Garlic powder___ Onion powder___ Parsley___ Rosemary___ Thyme
Bakery Items (or make yourself)___ GF tortillas (for 2 dinners)
Staples___ Apple cider vinegar___ Arrowroot powder___ Blanched almond flour___ Butter, preferrably grassfed___ Cashew butter (for brown bread)___ Coconut oil___ Coconut sugar___ Honey___ Olive oil___ Sea salt
The following Whole Food Meal Plan, Shopping List and Prep Day Chart feature budget-friendly, healthygluten-free foods that typically feed a family of four. For those not living GF, no worries! IÕm a GF girl living inhousehold of grain lovers. So let me assure you, this real food menu can easily be adjusted to meet your needs.In addition, for those following a grain-free diet, this meal plan is especially easy to adjust, since the majority ofrecipes I develop and share are grain-free. ItÕs a joy to share our meals with you! Many blessings, Kelly
the nourishing home July 13- 19 whole Food meal Plan
JJuullyy 1133--1199 SShhooppppiinngg LLiisstt ((ddiinnnneerr oonnllyy))
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
the nourishing home Whole Food meal Plan: July 13- 19Di
nner
Lunc
hBr
eakf
ast
Daily
Pre
p
¥ Save extraveggie mini
omelets ¥ Make doublebatch hummus
¥ Soak nuts for granola
¥ Make granola¥ Save leftoversoup for lunch
tomorrow
¥ Grill extrachicken for
lunch tomorrowand dinner on
Saturday¥ Save beans forThurs dinner &
Friday lunch
¥ Mashremaining black
beans for dipfor tomorrowÕs
lunch
¥ Save extramuffins fortomorrowÕs
breakfast
¥ Prep for nextweekÕs meal
plan
Yogurt BananaSplits and Boiled
Eggs
Carrot & CheddarSalad on Sweet
Brown Bread
All underlined text in this document are hyperlinks that you can click on to get the recipes. Meal plan for average family of 4.
Leftover VeggieMini Omelets
and Fresh Berries
Vegetable Soup,Garden Saladand Garden
Herb Biscuits
Apricot-GrilledTurkey Saladover Mesclun
Green and Fruit& Nut Bar
LeftoverStrawberry
Lemon MuffinsScrambled EggsFruit Smoothie
Greek HummusBLT and Apple
Slices
Greek Hummus with MultiseedCrackers andRaw Veggies
HomemadeGrain-Free
Granolaw/Berries andAlmond Milk
Veggie MiniOmelets and Cinnamon Maple
Crunch Oatmeal and Boiled Eggs
StrawberryLemon Muffins
Veggie EggScramble
Chicken Nuggets,Mac-n-Cheeseand Broccoli
Chocolate ChipCookies
Rainbow BeanDip, Apple Slicesand Fruit & Nut
Bar
Creamy BraisedChicken and
Mesculn Salad
Broiled FishTacos w/fresh
salsa andguacamole and
Grilled PineappleChicken with
Pineapple Salsa,Crockpot Black
Beans andLeftover Rice
BreakfastTostada withleftover black
beans and
Grilled ChickenCaesar Salad and
BruschettaBaked Potatoes
Avocado andCheese Sandwichon Brown Breadand Fruit & Nut
Bar
LeftoverVegetable Soup,
and GrilledCheese
Sandwiches
Baja-Style Rice
GingerbreadSmoothie
Honey-LimeFruit Salad
¥ Soak blackbeans overnight
the nourishing home July 13- 19 Prep Day TIPsAs you can see from my meal plans, I schedule daily prep-ahead tasks thatkeep me organized in getting homecooked meals on the table. But I alsoschedule a 1-2 hour block of time each weekend for simple prep-ahead tasksthat make putting meals together a snap during busy weekdays.
Why schedule a Prep Day? Investing Time Now = Less Time Later!Scheduling a meal plan prep-session, whenever possible, allows you to get prepared for the week ahead. By prepping ahead, youÕll save time and youÕllbe less stressed in getting healthy, homemade meals on the table during busyweeknights. Want to see a step-by-step prep session, click here.
A few easy ideas on the types of tasks you can accomplish in a 1-2hour Prep Session:¥ Make marinades and salad dressings¥ Cut meats, poultry and seafood (if appropriate, you can also place them into marinades)¥ Pre-brown ground beef and meats for stews¥ Bake cookies, crackers and snacks for lunchboxes and treats¥ Pre-chop fruits and veggies that hold-up well, such as carrots, and onions (just be sure to store chopped onion in airtight containers Ð whew!)
Now, letÕs get down to business! Here are some specific ideas on what you can do to prep ahead for this weekÕs meal plan É¥ Cut chicken breasts into individual portions per recipes. Then, refrigerate or freeze.¥ Make the pineapple chicken marinade and place in fridge. (Remember, donÕt marinate the chicken until just before grilling.)¥ Shred cheese and measure out what is needed for each meal. (Mark container with name of meal.)¥ Make the Crockpot Black Beans. If you opt to cook the beans during your prep session, just remember to soak them the nightbefore. Once their done cooking, measure out what youÕll need for the Grilled Pineapple Chickenand Breakfast Tostadas. If youÕvegot any leftovers, mash them up and repurpose them as a yummy bean dip for lunch.¥ Pre-chop Salad Fixings. Chop lettuce and store in an airtight container with a paper towel to help keep the lettuce crisp. You canalso pre-chop most salad fixings like cucumbers, peppers, carrot, radishes, etc. and store in airtight containers in fridge.¥ Homemade Chicken Stock Ð If you have time to keep an eye on the stockpot, then make homemade chicken stock! It doesnÕt takelong to cut the chicken and veggies and toss them in to cook. But again, you will need to keep an eye on it. (P.S. Put the Cook Once,Eat Twice strategy into practice and double-up your efforts. Instead of making one batch, make two. Then youÕll be even moreahead of the game for future meals.) Once youÕve made the stock, freeze it in 2-cup-size containers and do the same with the
resulting chicken meat as outlined in the recipe. Congratulate yourself for making a truly nourishing real food essential!¥ If youÕre using homemade breadcrumbs for the Chicken Nuggets, make a huge batch of those too and store in freezer.
And ... consider what youÕll be making for breakfast and lunch this week?Remember, the shopping list provided in this meal plan only includes ingredients for the dinners featured. So be sure to also add to the shopping list any items you need for preparing breakfast and lunch for the week. That way you can get everything in oneshopping trip! You can also prep ahead for these meals as well (if you have time left over after prepping for dinner). For example,boiled eggs can be peeled and stored in an airtight container in the fridge for up to 3-4 days. Another example is baking homemademuffins, breads, crackers or energy bars that for the week ahead.
Some final words of wisdom É¥ If this is your first time prepping ahead, start SLOW. Please! It always takes more time when youÕre learning the ropes, which iswhy I donÕt provide exact prep times for each step here as they truly vary by person. So donÕt overwhelm yourself by taking on theworld. Just pick 1-2 tasks and get comfortable with those. Then pace yourself to keep adding more tasks as time permits.¥ Enlist some help! If youÕve got wee ones, ask your hubby to help keep junior happy while you prep. The promise of delicious home-cooked meals should be all the incentive he needs. At the same time, consider how practical and rewarding it is to get your Kids inthe Kitchen with you. YouÕll find my tips and recommendations here for making your kitchen time together productive and fun!¥ And last but not least, enjoy yourself! ItÕs a blessing to be able to provide healthy homecooked meals to your family and with a little time and practice, youÕll be amazed at how much easier and enjoyable it will become.
LetÕs get together again soon! Of course, youÕre always welcome to pop over for a visit anytime at The Nourishing Home.
Blessings,
July 13- 19 Prep Day TIPS continued