Meal Plan, Grocery List, and Shopping Tips!

 

 

 

Good morning guys!

I set aside some time this morning to sit down and meal plan for the next week going forward.  We've got a busy day today but I always commit to making a meal plan each weekend for the week forward.  Maybe you have a busy weekend as well, I'd like to provide you with a meal plan you can try and even the shopping list you can print off, cross off the items from the list that you already have in your house, and just run to the store. 

I've been getting bored with the same old foods, and dinners and snacks.  So this week I took a lot of the recipes from the new FixATE cookbook that just came out.  It's full of 21 Day Fix approved meals and recipes, drinks AND desserts. It even includes the container breakdown for you, so that made this week's planning SUPER easy!  If you'd like to learn more about this cookbook and how you can get yours please see details below.
  
I did repeat some of the lunches and snacks because I really need to keep things simple during our busy weeks.  If your not into repeating meals, the container breakdown is there for you so you can easily swap out a meal and switch in a different food to make up a new meal.

YOU CAN DO THIS!

SHOPPING LIST

DAIRY

• 13 eggs
• goat cheese (optional)
• greek yogurt

PRODUCE

• 2 containers of mushrooms
• 3 red pepper
• green onions
• 3 tomatoes
• 3 cloves garlic
• onion
• 1 bunch cilantro
• cucumbers
• 1 green zucchini
• 1 yellow zucchini
• 1 bunch kale
• 3 lemon
• 5 stalks of celery
• large container of cherry tomatoes
• 3 medium onion
• 1 green pepper
• mixed salad greens
• 5 carrots shredded
• 5 carrots sliced
• 1 red onion
• avocado
• bananas
• 2 cucumbers
• apple
• broccoli
• raspberries
• 1 bunch of romaine lettuce
• 3 sweet potatoes, chopped

MEATS

• 6 chicken breasts
• 2 lbs lean ground turkey
• 1 package of sliced steak pieces
• pork tenderloin

SPICES

• ground chili powder
• oregano
• sea salt
• olive oil
• black pepper
• coconut oil
• balsamic vinegar

EXTRAS

• frozen veggies mixed
• chocolate shakeology
• whole grain bread
• Dijon mustard
• hummus
• 2 cans kidney beans
• 2 can diced tomatoes, sodium free
• red wine
• honey
• tomato sauce
• tomato paste
• whole wheat English muffins
• natural peanut butter
• 4 cups low sodium chicken broth, (we use epicure mix and water)
• 1 package whole wheat pasta (penne, rotini, shells, or farfalle)

If you are a mom and have a family to feed as well, just add extra quantities of the veggies and fruits and yogurts, meats etc.  I also add more things in like their cereal, milk, cheese, crackers, deli meats etc. the stuff that they eat during the week. 

Also if you have a Costco membership, some of the produce and meats and dairy on this list you can buy in bulk, and you'll have leftovers to save for the following week

You can be proud too, that most of the items on this list you find around the perimeter of the grocery store.  This is the best place to shop -- > around the outside of the store.  As soon as you get into the middle isles, you're moving into less desirable and processed foods.  These are okay once and awhile but if you are really looking to trim down and feel your best, stick to the natural foods along the perimeter.  Take a look at your checkout belt of food when your at the cashier.  Is full of fresh foods and lean meats?  Or is it full of foods in a box?   These are just things to be cautious of.  The items at the check out are the ones that are going to fuel you and the ones you are going to put into your body for the week.  Feel great that it's full of fresh, natural foods and you're going to be taking care of your body!

Here are some grocery shopping tips: 

1. Make a weekly menu - plan those meals so you know exactly what you are going to need for food and make your week successful
2. Make a list - go over your meal plan and make a list of those foods that you need.  This helps to avoid overspending and waste of food by the end of the week
3. Go to the store first thing in the morning - Everything is fully stocked, no traffic in the isles, and you can get your shopping done faster!
4. Bring your own bags - stores are charging for bags now and we can also cut down on plastic waste that is so damaging to our environment if we bring our reusable bags.  I love my big thirty one totes and Costco bags for this.  I just keep them in the van at all times so I always have them with me
5. Eat before you go -- avoid spur of the moment cravings by eating before you go.  Avoid all those temptations and unnecessary spending on junk.
6. Go alone - I learned this the hard way.  when I've got my kids with me (or husband) I get distracted and I start accumulating things in the cart that I normally wouldn't have bought(candy, husbands chips etc)  If your a mom, embrace this quiet time, even bring some headphones and listen to some Taylor Swift.  Sometimes music can make this mundane task more enjoyable. 

 

 

I hope this post has been helpful.  Share it if you want to save it for later, or share with someone that may find this helpful too.

 

Message me if you plan to follow the food plan for this week so we can keep each other accountable. 

 

If you have any questions regarding the meal plan, recipes or the Fixate cookbook and how to get one please email me at jennweeebs@hotmail.com 

 

Have a wonderful and healthy week :)