A Week of Healthy Meal Planning + Grocery List Posted by Unknown | Friday, May 31

The people have spoken and they want a grocery list! Sometimes it's the little things like thinking at the grocery store that can send us right over the edge. I admit to being the mom opening boxes of crackers to keep my kids in control, or literally running the isles squealing "wee" and throwing as much in as possible before getting to the front and realizing everything is processed and no substance! Or how about the times I have had to return not once, not twice, but three times to the same store for the same 1 thing that I keep forgetting!!!! So in my con-cement quest for health and wellness for your family, I attempted a dairy free and mostly gluten free way of eating. Surprisingly everyone has loved the change and the only thing truly missed is cheese. Not just any cheese, but high quality blue cheese and gouda and monterey jack and brie, so you get it. Here is one week of meals and a printable grocery list. Also, if you ready for a challenge or want to see pictures of many of the grocery list items refer back to my 3 Week Cleanse post.

Day 1

Breakfast

- Easy rolled oats (I have attached pictures so you can see brands and such) 

- 1/2 cup oats with 1 cup of water, heat for 1 min 30 

- Add natural dried cranberries, raisins, pecans or any other nuts you like

- you can use some agave nectar or honey too

Lunch 

Avocado Salad - cut up one avocado into squares, add some green onion, cilantro, lime pepper, fresh lime and a bit of sea salt

Put over a bed of spinach or spring salad

Rice chips - 10 rice chips (Lundgrens is amazing)  

Dinner

Sautéed veggies - zucchini, squash, onion, mushroom.  Cook in coconut oil with some dash original seasoning and a worcestershire sauce 

Jasmine or brown rice steamed or cooked ( the real kind that needs to be cooked for 45 min) I always make this when I am making the babies lunch so I have it ready at dinner 

4 to 6 oz protein if you would like to add it - grilled chicken or a white fish or even salmon would be good 

Day 2

Breakfast 

egg scramble - put some coconut oil in a pan, sauté some spinach, onion and mushroom or other veggies, add 1 whole egg and 1/4 cup of egg whites. Scramble around until cooked, add some lime pepper and fiesta mrs dash seasoning and some organic provolone, mozz or cheddar, or no cheese. 

Lunch

Ezekiel english muffin melt. Take some of the avocado salad put that on the toast with fresh squeezed lime, top with a fried egg or some mozz cheese ( or none)  and pico salsa. This is sooooo yummy! 

Dinner

In your crock pot, add 4 pieces of chicken with 2 cups of chick broth, season with poultry seasoning, sea salt, fresh parsley let that cook, later cut up apples and white onion, sauté that in a pan with some coconut oil until tender.   Boil a few sweet potatoes.  When done, mash up, you can season to taste, I prefer mine more savory, buy all of the mrs dash seasonings. Love the original and chicken. Take the chicken out of the crock pot and cut up, you can throw it in to the onion and apple and add some of the chicken broth.  You can also top with cranberries and pecans, if you want more flavor

Day 3

Breakfast 

Peanut Butter Rolled Oats (I buy Red Mill Gluten Free)  - make your easy oats 1/2 oats and 1 cup water. Add 1 tbls of peanut butter and some sliced banana 

Lunch 

Pomm Salsa Salad - you can add some grilled chicken or turkey bacon for extra protein to the salad 

Here is how to make it:

- 1/2 Cup pomm seeds 

- 1/2 of a lime squeezed 

- 1 tsp of Apple Cider Vinegar 

- 2 shakes of lime pepper ( Durkee's Brand)

- 1/4 cup chopped green onion

- 1/4 cup chopped cilantro

Stir and serve with rice chips(lundbergs fiesta lime) or mix on a salad. 

Dinner

Veggie tostada 

Make your sautéed veggies, with green pepper, onion and mushrooms, use the coconut oil, season with Mrs. Dash fiesta. You can throw in grilled chicken here or black beans and rice. 

Use a corn hardshell tostada, add the veggies and rice and beans etc and then top with some guacamole.  You can make your guac with red onion, cilantro, tomatoes, lime pepper, lime juice and some sea salt

These are sooo good! 

Day 4  

Breakfast 

Ezekiel english muffin topped with raw almond butter or raw peanut butter, bananas and a drizzle of honey or a tablespoon 

Grapefruit juice or fresh grapefruit 

Lunch 

tuna salad. Mix 1/3 cup of apple cider vinegar, fresh lemon juice, a splash of olive oil, sea salt, mrs dash original seasoning or lemon pepper. Whisk together, add the tuna, chopped tomatoes, green onion, celery and mix. Add this to a salad or just eat it as is with rice chips maybe the seaweed flavor. 

Dinner

Steak tacos - you can buy the pre sliced fajita steak and sauté with green pepper and onion. Serve on corn tortillas, with the pom salsa, or pico mixed with corn, black beans, rice and you can top with some pepper jack cheese and guacamole 

Day 5

Breakfast 

mexican eggs.  Sauté spinach, onion and mushrooms or peppers add the fiesta seasoning, add egg whites and scramble up. Then use one whole egg and make it over med.  Chululu sauce is amazing this goes on top.  Put it all on top of ezekial toast or english muffin

Lunch

BLT salad. Use a cold chicken breast ( I make chicken in the crock pot to last me a few days and its super easy). Chop up some chicken, add some turkey bacon, tomatoes, green onion, romaine lettuce, cucumber, some almond slivers 

For the dressing:

• 1/4 cup white-wine vinegar
• 1/4 cup extra-virgin olive oil
• 1 teaspoon honey
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground pepper

Dinner 

Japanese veggies - In a wok or pan add carrots, broccoli, snap peas, bean sprouts, water chestnuts or just buy the cascadian farms bag of stirfry veggies. Sauté with coconut oil and the moketo dressing. This is the key and is so yummy. Make your jasmine or brown rice. Add shrimp or chicken for more protein. 

- Make a cucumber salad or a romain lettuce, tomatoes, carrot slivers and the moketo dressing. (this can also be any vegan or gluten free oriental type sauce) 

Snacks

-20 raw almonds

-raw trail mix

-banana and raw almond butter or peanut butter

-Juice smoothies ( if you have a juicer you can make some yummy ones or buy some. I like Naked or Bolthouse farms. The Green Goddess, strawberry banana, mango or the blueberry. Don't get any of the coffee or chai or things that would be loaded with sugar) 

-Apples and Almond Butter or raw peanut butter

- Rice Chips and Pom salsa (my fav)

- Veggies and Hummus (my favs are roasted pine nut and red pepper)