One Week

HEALTHY
MEAL PLAN
 HERE‘S HOW EVERYTHING WORKS:
MEAL PLAN: You get FIVE dinner recipes, and ONE lunch
recipe. I recommend that you modify the meal plan
according to how many people you are prepping for.
HOUSEHOLDS OF 1: Cut all the dinner recipes in half and skip
making the lunch recipe. This means you will get two servings
of food per recipe, so you get one serving for dinner, and one
serving for lunch the next day.
HOUSEHOLDS OF 2: Make the dinner
recipes as normal and skip making
the lunch recipe. This means you
will get 4 servings of food per recipe.
You and your partner will get one
serving each for dinner, and one
serving each for lunch the next day.
HOUSEHOLDS OF 3-4+: All recipes
serve four, so follow the meal plan
exactly. You may want to double or
even quadruple the lunch recipe
depending on how many people
you‘re feeding for that meal; it‘s
assumed that small children will
eat a different lunch and older kids/
teens will make their own lunch so
that is why the lunches only have 4 servings for one person.
SUBSTITUTIONS: Check this sheet for available substitutions and
swaps.
SHOPPING LIST: Everything you need for the week‘s meals is listed
except for breakfast, drinks and snacks. There are shopping
lists for 1, 2 and 4. The list is organized into sections for easy
shopping. Salt & pepper and olive oil are not listed. It‘s highly
recommended that you check your fridge/freezer/pantry for
ingredients before you go shopping and strike what you don‘t
need off the list. NOTE: If you make substitutions, you will need
to modify this list.
RECIPES: All recipes are hyperlinked so you will need to click
on them. You‘ll find nutritional info, storing and reheating
instructions for all recipes within the blog post. Then there
are 25 different snack ideas listed at the end of the book as a
bonus! However, they are not included in the shopping lists.
 WEEK 1 MEAL PLAN

MONDAY
LUNCH: Fiesta chicken rice bowls
DINNER: Baked BBQ Chicken with potatoes and salad

TUESDAY
LUNCH: Fiesta chicken rice bowls
DINNER: One Pot Pasta Primavera

WEDNESDAY
LUNCH: Fiesta chicken rice bowls
DINNER: Sausage, Peppers & Onions Skillet

THURSDAY
LUNCH: Fiesta chicken rice bowls
DINNER: Kung Pao Shrimp

FRIDAY
LUNCH: Free day
DINNER: Irish Nachos (no chicken)
 RECIPE SUBSTITUTIONS
FIESTA CHICKEN RICE BOWLS
-Substitute tofu, plant based chick‘n or black beans for the chicken
-Skip the feta cheese as well to make vegan/dairy-free

BBQ CHICKEN + POTATOES + SALAD

-You can use a block of diced extra-firm tofu or vegan chick‘n in place of the
chicken, or a can of rinsed and drained chickpeas, lentils or black beans will also
work
-Sweet potatoes can be used in place of baby potatoes
-Any bagged salad kit, including coleslaws, will work

ONE POT PASTA PRIMAVERA

-Use vegan cream/milk in place of the heavy cream
-Ensure parmesan cheese used is vegetarian/vegan if necessary
-Use any type of cooking oil in place of butter if desired

SAUSAGE, PEPPERS & ONIONS SKILLET

-Use plant-based sausage, diced up extra-firm tofu or any canned lentils, beans
or chickpeas in place of the sausage
-Pasta or rice can be served alongside this meal if desired

KUNG PAO SHRIMP

-Use tamari or coconut aminos to make it gluten free
-Use chickpeas or tofu to make vegan

IRISH NACHOS
-Use black beans or lentils in place of the bacon if desired
-Use vegan cheese if desired
 WEEK 1 SHOPPING LIST FOR 1
PRODUCE PROTEINS
PROTEINS/DAIRY EXTRAS
-4oz mushrooms -Salsa, for serving
-1.5 yellow onions -1/2 lb chicken with Irish nachos
-2 green pepper breasts (optional)
-1 yellow pepper -2 turkey
-1 red pepper sausages
-6 cloves garlic -1/2 lb shrimp
-1 red onion
-cilantro (optional BAKING
garnish)
-1/2 head broccoli -1/4 cup chopped
-1/2 carrot
-1 zucchini SPICES peanuts
-fresh parsley
(optional garnish) -1/2 tsp red chili
-Eat Smart Kale flakes
Salad kit -1/2 tsp garlic
-2 cups baby powder
potatoes -1/2 tsp paprika PANTRY
SEASONINGS
-3 scallions
-1/2 inch piece -1/4 cup jarred pasta
ginger sauce
-1/2 jalapeno -2 cups chicken or
-1 plum tomato vegetable broth
-1/4 cup BBQ sauce
-1/2 tbsp lemon juice
DAIRY/NON -2 tbsp low-sodium
FROZEN soy sauce or tamari
-1 tbsp butter -1/2 tbsp sesame oil
-1/4 cup peas -1/2 tbsp peanut
-2 tbsp heavy
-1/2 bag potato butter
cream
wedges -1/2 tbsp rice vinegar
-1/2 cup parmesan
cheese -1 tsp Sriracha
-1/2 cup shredded
GRAINS cheddar cheese
-1/2 cup jasmine -Sour cream to
rice serve (optional)
-1/2 lb penne pasta -2 slices turkey
bacon
5
 WEEK 1 SHOPPING LIST FOR 2
PRODUCE PROTEINS
PROTEINS/DAIRY EXTRAS
-1 (8oz) package -Salsa, for serving
mushrooms -1 lb chicken with Irish nachos
-3 yellow onions breasts (optional)
-1 green pepper -4 turkey
-2 yellow pepper sausages
-2 red pepper -1 lb shrimp
-12 cloves garlic
-2 red onions BAKING
-cilantro (optional
garnish) -1/2 cup chopped
-1 head broccoli
-1 carrot SPICES peanuts
-2 zucchini
-1/4 cup fresh -1 tsp red chili flakes
chopped parsley -1 tsp garlic powder
(optional garnish) -1 tsp paprika
-Eat Smart Kale
Salad kit PANTRY
SEASONINGS
-4 cups baby
potatoes -1/2 cup jarred pasta
-6 scallions sauce
-1 inch piece ginger -4 cups chicken or
-1 jalapeno vegetable broth
-2 plum tomatoes -1/2 cup BBQ sauce
-1 tbsp lemon juice
DAIRY/NON -1/4 cup low-sodium
FROZEN soy sauce or tamari
-2 tbsp butter -1 tbsp sesame oil
-1/2 cup peas -1 tbsp peanut butter
-1/4 cup heavy
-1 bag potato wedges -1 tbsp rice vinegar
cream
-3/4 cup parmesan -2 tsp Sriracha
cheese
-1 cup shredded
GRAINS cheddar cheese
-1 cup jasmine rice -Sour cream to
-1 lb penne pasta serve (optional)
-4 slices turkey
bacon
6
 WEEK 1 SHOPPING LIST FOR 4
PRODUCE PROTEINS
PROTEINS/DAIRY EXTRAS
-1 (8oz) package -3/4 cup fresh
mushrooms -2 lb chicken salsa
-3 yellow onions breasts
-2 green pepper -4 turkey
-3 yellow pepper sausages
-3 red pepper -1 lb shrimp
-12 cloves garlic
-3 red onions BAKING
-1/3 cup cilantro
-1 head broccoli -1/2 cup chopped
-1 carrot
-2 zucchini SPICES peanuts
-1/4 cup fresh
chopped parsley -1 tsp red chili flakes
(optional garnish) -1 tbsp chili powder
-Eat Smart Kale -2 tsp garlic powder
Salad kit -1 tsp cumin
-4 cups baby -1 tsp paprika PANTRY
SEASONINGS
potatoes
-6 scallions -1/2 cup jarred pasta
-1 inch piece ginger sauce
-1 jalapeno -4 cups chicken or
-2 plum tomatoes vegetable broth
-1/2 cup BBQ sauce
-1 tbsp lemon juice
DAIRY/NON -1/4 cup low-sodium
FROZEN soy sauce or tamari
-1/4 cup feta cheese -1 tbsp sesame oil
-1/2 cup corn -1 tbsp peanut butter
-2 tbsp butter
-1/2 cup peas -1 tbsp rice vinegar
-1/4 cup heavy
-1 bag potato wedges -2 tsp Sriracha
cream
-3/4 cup parmesan
cheese
GRAINS -1 cup shredded
-1 cup dry brown cheddar cheese
rice -Sour cream to
-1 cup jasmine rice serve (optional)
-1 lb penne pasta -4 slices turkey
bacon 7
 BONUS SNACK IDEAS
1) Turkey pepperettes
2) Apple slices and peanut butter
3) Small handful of salted peanuts
4) Greek yogurt and mango
5) Trailmix
6) Kale chips
7) Cheese sticks or Babybell cheeses
8) Carrots and dip
9) Cucumber and tzatziki
10) Beef jerky - look for grass-fed and organic
11) Protein shake (made with frozen fruit & whey protein)
12) Green smoothie (apple, banana, spinach, yogurt)
13) Energy bites (homemade or store-bought)
14) Whole wheat pita and hummus
15) Roasted chickpeas or pumpkin seeds
16) Protein bar
17) Guacamole & sliced red pepper
18) Avocado toast
19) Nitrate-free deli turkey or ham
20) Popcorn
21) Hard-boiled eggs
22) Cheese, crackers, pickles and olives
23) Store-bought falafels
24) Edamame and sea salt
25) Raw almonds
26) Canned tuna
27) Banana and peanut butter rolled in whole-grain wrap
28) Caprese skewers (bocconcini, cherry tomatoes, basil)
29) Tortilla chips, veggies and salsa
30) Orange segments, Greek yogurt and coconut chips
31) Frozen chicken dumplings
32) Scrambled eggs
33) Bean salad
34) Mini pizzas on whole wheat wraps