2 -WEEK SPONSORED BY:

HEALTHY MEAL PLAN

MON TUE WED THU FRI SAT SUN

(Day 01) (Day 02) (Day 03) (Day 04) (Day 05) (Day 06) (Day 07)

Grilled Pork
Greek Chicken Salmon Caesar
THEREALFOODRDS.COM

Instant Pot Tenderloin + Leftovers or BYOM

Kebabs with Leftovers Salad Grain
Beef Barbacoa Grilled Takeout (build your own meal)
Tzatziki Sauce Bowls
Asparagus

MON TUE WED THU FRI SAT SUN

(Day 08) (Day 09) (Day 10) (Day 11) (Day 12) (Day 13) (Day 14)
Grilled Steak
Kebabs + Sheet Pan Feta Spinach
Greek Quinoa Leftovers or BYOM
Broccoli Chicken Leftovers Turkey Burgers +
Salad Bowls Takeout (build your own meal)
Cauliflower Shawarma Bowls Carrot Fries
Salad

Click on the bold text to get to each day's recipe • Be sure to tag @therealfoodrds on social!
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GROCERY LIST
WEEK 1
cial!

PROTEIN SEASONINGS
DINNER MENU □ 2 ½ lbs beef chuck roast □ Fine salt & black pepper
□ 1 ½ lbs boneless, skinless chicken breasts □ 1 Tbsp. + 1 tsp. ground cumin
□ 2 pork tenderloins (about 2 - 2 ½ lbs total) □ 3 bay leaves
□ 1 ½ lbs salmon fillets (4-6 fillets) □ 1 Tbsp. dried oregano
MON Instant Pot - may substitute chicken □ 1 pinch ground cloves
(Day 01) Beef Barbacoa □ ½ tsp. red pepper flakes
PRODUCE
□ 2 tsp. paprika
□ ½ medium yellow onion
□ 2 tsp. garlic powder
□ 2 garlic bulbs (or heads)
Greek Chicken □ 1 tsp. onion powder
TUE □ 4 limes
Kebabs with □ 1 tsp. chili powder
□ 3 lemons
(Day 02) □ ½ tsp. chipotle powder or smoked paprika
Tzatziki Sauce □ 1 medium zucchini
□ 1 red onion PRIMAL KITCHEN ITEMS
□ 1 large bell pepper (any color) □ ¾ cup Avocado Oil or Olive Oil
□ 1 small English cucumber □ ½ cup Caesar Dressing & Marinade
WED
Leftovers □ 2 medium avocados □ 2/3 cup Greek Vinaigrette & Marinade, opt.
(Day 03) □ 1 lb asparagus □ Cilantro Lime Dressing & Marinade, opt.
THEREALFOODRDS.COM

□ 2 large heads of romaine (8 cups) □ Classic Barbecue Sauce, optional

□ 1 cup radishes
Grilled Pork Optional serving suggestion for barbacoa
□ 2 Tbsp. fresh oregano leaves (or 2 tsp. dried)
THU Tenderloin + □ 1 Tbsp. fresh dill (or 1 tsp. dried) bowls: Rice, greens, cilantro, lime, cheese,
(Day 04) Grilled □ 1 cup fresh herbs of choice corn, pico, black beans, jalapeño, sliced
Asparagus avocado, red onions.
(mix of parsley and cilantro)
DAIRY BREAKFAST:

OTHER MEAL IDEAS

Salmon □ ½ cup Greek yogurt
FRI Mixed Berry
Caesar Salad (use non-dairy yogurt for dairy-free) Chia Pudding
(Day 05) Grain Bowls □ ¾ cup shredded parmesan cheese
(omit for dairy-free) LUNCH:
Strawberry Chicken
DRY GOODS/PANTRY STAPLES Poppy Seed Salad
SAT Leftovers or □ 3 Tbsp. tomato paste
(Day 06) Takeout □ 1 Tbsp. apple cider vinegar SNACK:
□ 1 Tbsp. coconut sugar or brown sugar, opt. Almond Joy
□ 1 ¹/3 cup cooked brown rice or quinoa Energy Bites
(90 second packets work great!) (not included on the grocery list above)
SUN □ ½ cup crunchy or crispy chickpeas
BYOM (such as Biena)
SPONSORED BY:
(Day 07)
□ 6-8 skewers (wooden or metal)
BYOM = Build Your Own Meal
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Be sure to ta xt to get to each day's
g @therealf re
oodrds on so cipe.
GROCERY LIST
WEEK 2
cial!

PROTEIN DAIRY
DINNER MENU □ 1 ¼ lbs beef sirloin steak □ ½ cup Greek yogurt
□ 1 ½ lbs boneless, skinless chicken thighs (use non-dairy yogurt for dairy-free)
□ 1 lb ground turkey □ 1 cup feta cheese (omit for dairy-free)
Grilled Steak □ 3-4 strips bacon
MON Kebabs + SEASONINGS
(Day 01) Broccoli PRODUCE □ Fine salt & black pepper
Cauliflower Salad □ 4 bell peppers, any color □ 1 ½ tsp. garlic powder
□ 2 red onions □ 2 tsp. dried Italian seasoning
□ 2 cups broccoli florets □ 2 tsp. ground cumin
Sheet Pan □ 2 cups cauliflower florets □ 1 tsp. ground coriander
TUE
Chicken □ 1 cup red grapes □ 1 ½ tsp. paprika
(Day 02) Shawarma Bowls □ 2 green onions □ ½ tsp. ground turmeric
□ 3 lemons □ ¼ tsp. red pepper flakes
□ 1 garlic bulb □ ¾ tsp. onion powder
□ 4 cups riced cauliflower □ ¼ tsp. dried thyme
WED
Leftovers □ 1 large head romaine (4 cups)
(Day 03) PRIMAL KITCHEN ITEMS
□ 1 ¾ cup grape tomatoes
THEREALFOODRDS.COM

□ ¾ cup Avocado Oil Or Olive Oil

□ 1 medium English cucumber
□ 1 cup Avocado Oil Mayo
□ Fresh cilantro, optional
□ ¹/3 cup Cilantro Lime Dressing & Marinade
Feta Spinach □ 7-8 oz. fresh baby spinach
THU □ 1 Tbsp. Dijon Mustard
Turkey Burgers □ 1 ½ lbs. whole carrots
(Day 04) □ ½ cup Greek Vinaigrette & Marinade, opt.
+ Carrot Fries □ 1 tbsp. fresh dill (or 1 tsp. dried)
□ Balsamic Vinaigrette & Marinade, opt.
□ 1 tbsp. fresh thyme (or ½ tsp. dried)
□ 2 Tbsp. fresh oregano,

OTHER MEAL IDEAS

roughly chopped (or 1 tsp. dried) BREAKFAST:
FRI Greek Quinoa □ 1 avocado Berry Banana Smoothie
(Day 05) Salad Bowls
DRY GOODS/PANTRY STAPLES LUNCH:
□ 2 Tbsp. tamari, soy sauce or coconut aminos Chinese-Inspired
□ 2 Tbsp. red wine vinegar Chicken Salad
SAT Leftovers or □ 1 Tbsp. worcestershire sauce
□ 3 Tbsp. dry roasted sunflower seeds SNACK:
(Day 06) Takeout □ 1 tsp. apple cider vinegar Mini Peanut Butter
□ 2 tsp. honey or maple syrup, optional Protein Bars
□ 1 Tbsp. cornstarch, optional (not included on the grocery list above)
□ ½ cup canned or jarred artichoke hearts
SUN
BYOM □ ¼ cup kalamata olives SPONSORED BY:
(Day 07) □ 1 cup cooked quinoa (90 sec. packets work great!)
□ 6-8 skewers (wooden or metal)
BYOM = Build Your Own Meal