4-WEEK healthy Click on the bold text to get to each day's recipe.

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MEAL PLAN Be sure to tag @therealfoodrds on social!

MON TUE WED THU FRI SAT SUN

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

Sheet Pan Pork

Sheet Pan Mini Slow Cooker
Loin with Tex-Mex Sweet Leftovers or
Meatloaf with Chicken Chile Leftovers BYOM
Brussels and Potato Hash Takeout
Vegetables Verde Stew
Apples

MON TUE WED THU FRI SAT SUN

(Day 08) (Day 09) (Day 10) (Day 11) (Day 12) (Day 13) (Day 14)

Sheet Pan
Instant Pot Sheet Pan
THEREALFOODRDS.COM

Honey Mustard Minestrone Leftovers or

Vegetable Beef Roasted Chicken Leftovers BYOM
Pork Chops and Soup Takeout
Soup and Veggies
Veggies

MON TUE WED THU FRI SAT SUN

(Day 15) (Day 16) (Day 17) (Day 18) (Day 19) (Day 20) (Day 21)

Slow Cooker
Sheet Pan Mediterranean
Chunky Beef Creamy Ham & Leftovers or
Balsamic Chick- Leftovers Bowl with BYOM
Chili with Potato Soup Takeout
en Veggie Bake Salmon
Sweet Potato

MON TUE WED THU FRI SAT SUN

(Day 22) (Day 23) (Day 24) (Day 25) (Day 26) (Day 27) (Day 28)

Slow Cooker
Healthy Taco Instant Pot Easy Egg Roll in Leftovers or
White Chicken Leftovers BYOM
Hot Dish Baby Back Ribs a Bowl Takeout
Chili
BYOM = Build Your Own Meal
 WEEK 1
Click on the bold text to get to each day's recipe.
Be sure to tag @therealfoodrds on social!
DINNER MENU
GROCERY LIST
Sheet Pan Mini PROTEIN DRY GOODS/PANTRY STAPLES
MON
Meatloaf with □ 2 lb. lean ground beef □ ¹/3 cup BBQ sauce of choice
(Day 01) □ 2 lb. boneless, skinless chicken □ 1 (16-ounce) jar salsa verde
Vegetables
breasts or thighs (or 1 lb. of each) (such as Trader Joe’s or Herdez)
□ 1 – 1 ¼ lb. pork loin roast □ 2 (4-ounce) can diced green chiles
Slow Cooker □ 3 Tbsp. taco seasoning
TUE
Chicken Chile PRODUCE (homemade or organic store-purchased)
(Day 02) □ 2 lb. Brussels sprouts □ ½ tsp. garlic powder
Verde Stew
□ 1 sweet bell pepper □ ½ tsp. onion powder
□ 8 ounces mushrooms □ 1 tsp. dried thyme
Sheet Pan Pork
□ 2 medium-large sweet potatoes (may substitute 1 Tbsp. fresh thyme)
WED Loin with □ 1½ lb. red potatoes □ 1 tsp. dried rosemary
(Day 03) Brussels and □ 2–3 cups fresh spinach (may substitute 1 Tbsp. fresh rosemary)
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Apples □ 2 medium apples □ 1 tsp. ground cumin

□ 1 medium yellow onion □ 1 tsp. dried oregano
□ 2 small red onions □ 5 Tbsp. cooking fat of choice
THU □ 9 cloves garlic, about 1-2 bulb □ 1½ cups organic chicken broth
Leftovers
(Day 04) □ Optional: fresh parsley for garnish □ 1 Tbsp. maple syrup
□ Salt and pepper
Optional Toppings for Stew and Hash: Fresh cilantro, sliced green onions, avocado, guacamole,
jalapeños, sour cream, Mexican blend cheese or cotija cheese
FRI Tex-Mex Sweet
(Day 05) Potato Hash
Notes:
OTHER MEAL IDEAS

BREAKFAST:
Blueberry Baked Oatmeal
PB Banana Overnight Oats
SAT Leftovers or
(Day 06) Takeout LUNCH:
Harvest Chicken Salad
Salmon or Tuna Salad

SNACK:
SUN SPONSORED BY:
BYOM Peanut Butter Energy Bites
(Day 07)
(not included on the grocery list above)

BYOM = Build Your Own Meal

 WEEK 2
Click on the bold text to get to each day's recipe.
Be sure to tag @therealfoodrds on social!
DINNER MENU
GROCERY LIST
Instant Pot PROTEIN DRY GOODS/PANTRY STAPLES
MON
Vegetable Beef □ 1 ½ lb. beef stew meat □ 7 Tbsp. cooking fat of choice
(Day 08) □ 1½–2 lbs. bone-in, skin-on chicken □ 1 (14-ounce) can diced tomatoes
Soup
thighs (may substitute 1 lb. boneless, □ 1 (28-ounce) can crushed tomatoes
skinless chicken thighs) □ 1 (14-ounce) can red kidney beans
Sheet Pan □ 1 lb. boneless pork chops □ 4 cups beef broth
TUE
Roasted Chicken (or 1 ¼ lbs. bone-in chops) □ 4 cups vegetable broth
(Day 09) □ ¼ cup honey mustard of choice
and Veggies
PRODUCE (may sub ¼ dijon mustard + 1-2 tsp. honey)
□ 2 medium yellow onion □ 1 ¼ Tbsp. dried thyme
Sheet Pan
□ 3 lb. baby red potatoes, □ 1 tsp. dried rosemary
WED Honey Mustard halved or quartered □ ¼ tsp. garlic powder
(Day 10) Pork Chops and □ 12 medium carrots □ ¼ tsp. onion powder
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Veggies □ 28 oz. green beans □ ¼ tsp. dried oregano

□ 1 medium red onion □ ¹/8 tsp. dried sage
□ 4 ribs celery □ 1 + 1 tsp. dried Italian seasoning
THU □ 15 cloves garlic, about 2 bulbs □ Salt and pepper
Leftovers
(Day 11) □ 1 cup green beans
(may substitute frozen green beans) OTHER
□ 4 oz. mushrooms □ 1 cup frozen peas
□ 1 medium zucchini □ 1 cup (about 4 ounces) dried
FRI Minestrone □ Salt and pepper gluten-free pasta of choice
(Day 12) Soup □ Optional: Fresh parsley for garnish □ Optional: parmesan cheese

BREAKFAST: Notes:
OTHER MEAL IDEAS

Berry Baked Oatmeal

SAT Leftovers or Sweet Potato Sausage Egg Bake
(Day 13) Takeout
LUNCH:
Waldorf Chicken Salad
Sweet Kale Salad
SUN SNACK:
SPONSORED BY:
BYOM
(Day 14) Key Lime Pie Bars
(not included on the grocery list above)

BYOM = Build Your Own Meal

 WEEK 3
Click on the bold text to get to each day's recipe.
Be sure to tag @therealfoodrds on social!
DINNER MENU

Slow Cooker
GROCERY LIST
MON Chunky Beef PROTEIN DRY GOODS/PANTRY STAPLES
□ 2 lbs. boneless beef chuck or round roast □ ½ cup cooking fat of choice
(Day 15) Chili with Sweet □ 1¼ lbs. boneless, skinless chicken □ ½ cup extra virgin olive oil
Potato breast, tenders or thighs □ 1 (4-ounce) can diced green chilies
□ 8 oz. cooked ham □ 2 (28-ounce) cans fire-roasted diced tomatoes
Sheet Pan □ 4 salmon fillets (1-1 ¼ lbs.) □ 3 ounces no-salt-added tomato paste
TUE
Balsamic Chicken □ 1 (14-ounce) can garbanzo beans
(Day 16) DAIRY □ ¹/3 cup pitted kalamata olives
Veggie Bake □ Tzatziki Sauce (store-bought or homemade) □ ½ cup quinoa (or 1 ½ cups cooked quinoa)
□ Feta cheese □ 1 cup beef broth
PRODUCE □ 4 cups chicken broth (store-bought or homemade)
WED Creamy Ham & □ ¼ cup balsamic vinegar
□ 3 small heads of broccoli
(Day 17) Potato Soup □ 2 small red onions □ 1 tsp. brown or dijon mustard
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□ 2 medium yellow onions □ 1 tsp. honey or maple syrup

□ 1 green bell pepper □ 2 Tbsp. chili powder
□ 2 medium sweet potatoes □ 1 Tbsp. ground cumin
THU □ 2 lb. red potatoes □ 1 tsp. dried thyme
Leftovers
(Day 18) □ 6 medium carrots □ Salt and pepper
□ 2 ribs celery □ Optional: Red pepper flakes
□ 1 large leek

OTHER MEAL IDEAS

Mediterranean □ 2 cups button mushrooms BREAKFAST:
FRI □ 2 cups cherry or grape tomatoes Zucchini Banana Oatmeal Cups
Bowl with Sausage Hash Brown Egg Muffins
(Day 19) □ 1 small bunch kale
Salmon
□ 1 head romaine lettuce
LUNCH:
(or 4 cups mixed greens) Curry Chicken Salad
□ 1 English seedless cucumber Thai Peanut Quinoa Salad
SAT Leftovers or □ 1 medium avocado
(Day 20) Takeout □ 2 lemons SNACK:
□ 18 garlic cloves, about 2 bulbs Peanut Butter Bars
□ ¼ cup fresh basil leaves (not included on the grocery list above)
□ 2 Tbsp. fresh oregano leaves
SUN (may substitute 2 tsp. dried oregano)
SPONSORED BY:
BYOM □ 2 Tbsp. fresh dill, roughly chopped
(Day 21)
(may substitute 2 tsp. dried dill)
BYOM = Build Your Own Meal
 WEEK 4
Click on the bold text to get to each day's recipe.
Be sure to tag @therealfoodrds on social!
DINNER MENU
GROCERY LIST
MON Healthy Taco PROTEIN DRY GOODS/PANTRY STAPLES
□ 1 lb. lean ground beef □ 2 Tbsp. taco seasoning
(Day 22) Hotdish □ 1 ½ lb. boneless, skinless chicken (homemade or organic store-purchased)
breasts or thighs □ 1 (14-oz.) can fire-roasted diced tomatoes
□ 2 – 2 ½ lb. baby back ribs □ 1 (6-ounce) can tomato paste
Slow Cooker □ 1 lb. ground chicken or turkey □ 1 ½ cups organic chicken broth
TUE
White Chicken (or homemade bone broth)
(Day 23) DAIRY □ 2 ¾ cups beef broth
Chili
□ 1 ½ cups (6 ounces) shredded cheddar □ 1 (15-oz.) can black beans
or Monterey jack cheese □ 1 (14-ounce) can white beans
□ 1 cup uncooked long-grain white rice
WED Instant Pot PRODUCE (such as American long-grain, basmati, or jasmine rice)
(Day 24) Baby Back Ribs □ 1 medium bell peppers, any color □ 1 (14-ounce) can full-fat coconut milk
THEREALFOODRDS.COM

□ 2 small zucchini □ ½ cup coconut aminos

□ 2 (12-ounce) bags broccoli slaw or (may sub soy sauce or tamari)
bagged coleslaw mix □ 3 Tbsp. toasted sesame oil
THU □ 2 medium yellow onions □ 2 Tbsp. rice vinegar
Leftovers
(Day 25) □ 8 green onions □ BBQ sauce of choice
□ 1 small jalapeno pepper □ 1 Tbsp + ½ tsp. chili powder
□ 1 lime □ 1 tsp. garlic powder
□ 14 cloves garlic, 1-2 bulbs □ ½ tsp. onion powder
FRI Easy Egg Roll □ 2-inch piece fresh ginger □ 2 ¾ tsp. cumin
(Day 26) in a Bowl (may sub 1 tsp. ground ginger) □ ½ tsp. smoked paprika
□ 1 small bunch fresh cilantro □ 1 tsp. dried oregano
□ ½ tsp. Chinese 5-spice powder
OTHER MEAL IDEAS

BREAKFAST: □ 2 Tbsp. cooking fat or choice

SAT Leftovers or Maple Cinnamon Granola
Butternut Squash Apple Turkey Hash OTHER
(Day 27) Takeout □ ½ cup frozen corn
LUNCH: Optional toppings: Salsa, diced avocado, sour cream,
Chicken Strawberry Salad fresh cilantro, lime wedges, pickled jalapenos, sesame seeds
Greek Quinoa Salad
SUN SNACK:
SPONSORED BY:
BYOM
(Day 28) Paleo Almond Joy Bites
(not included on the grocery list above)

BYOM = Build Your Own Meal