Grocery List

Protein:

  • 4 bone-in, skin-on chicken thighs

  • 1 lb ground beef

  • 1 lb ground turkey

  • 2 chicken breasts

  • 2 steaks (ribeye, sirloin, etc.)

  • 4 salmon fillets

  • 1/2 pound ground beef

  • 1 cup red lentils

Vegetables:

  • 1 sweet potato

  • 2 medium sweet potatoes 

  • 1 medium sweet potato 

  • 1 red onion

  • 1 onion 

  • 1 small onion 

  • 1 cup Brussels sprouts

  • 1 spaghetti squash

  • 2 cloves garlic

  • 2 cloves garlic 

  • 1 bunch broccoli

  • 4 cups spinach

  • 1 bunch spinach

  • 1 lemon

  • 1 acorn squash

  • 2 medium beets

  • 1 bunch kale

  • 1 head cauliflower

  • 1 medium parsnip

  • 3 carrots 

  • 2 cups mushrooms

Grains:

  • 3 cups quinoa

  • 1 cup Arborio rice

Canned Goods:

  • 1 can diced tomatoes

  • 1 can crushed tomatoes

  • 1 can coconut milk

Pantry Staples:

  • Olive oil

  • Salt and pepper

  • Chili powder

  • Dried thyme

  • Garlic powder

  • Balsamic vinegar

  • Vegetable broth / bone broth

  • Chicken broth / bone broth

  • Tahini (2 tablespoons)

  • Maple syrup 

  • Pumpkin seeds 

  • Almond flour

  • Unsweetened almond milk 

  • White wine (optional, 1/2 cup for risotto)

Spices and Seasonings:

  • Curry powder 

  • Turmeric 

  • Oregano

  • Garlic powder 

Condiments and Other Ingredients:

  • Parmesan cheese

  • Lemon juice 

  • Dijon mustard 

  • Soy sauce or tamari 

Herbs:

  • Fresh parsley (optional)

Meal Plan

Monday: Lentil and Sweet Potato Curry

Ingredients:

  • 1 cup red lentils, rinsed

  • 1 medium sweet potato, peeled and diced

  • 1 can coconut milk

  • 2 cups vegetable broth

  • 2 cloves garlic, minced

  • 1 teaspoon fresh ginger, grated

  • 1 tablespoon curry powder

  • 1 teaspoon turmeric

  • 2 cups spinach

  • Cooked quinoa, for serving

Directions:

  1. Heat a pot over medium heat and sauté garlic and ginger in a splash of olive oil until fragrant.

  2. Add curry powder and turmeric, stirring for 1 minute.

  3. Add lentils, sweet potato, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally.

  4. Stir in spinach and cook for an additional 2-3 minutes until wilted.

  5. Serve over cooked quinoa.

Tuesday: Baked Salmon with Beet and Arugula Salad

Ingredients:

  • 4 salmon fillets

  • 2 medium beets, roasted and diced

  • 4 cups arugula

  • 1/4 cup walnuts, toasted

  • 1/4 cup goat cheese, crumbled

  • 2 tablespoons olive oil

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon Dijon mustard

  • Salt and pepper

Directions:

  1. Preheat oven to 400°F. Season salmon with salt and pepper, and bake for 12-15 minutes until cooked through.

  2. In a large bowl, toss arugula, roasted beets, walnuts, and goat cheese.

  3. Whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper for the dressing. Drizzle over the salad.

  4. Serve the salmon alongside the salad.

Wednesday: Turkey and Kale Meatballs with Mashed Cauliflower

Ingredients:

  • 1 lb ground turkey

  • 1/4 cup almond flour

  • 1 egg

  • 1 teaspoon oregano

  • 1 teaspoon garlic powder

  • 1 bunch kale, finely chopped

  • 1 head cauliflower, steamed

  • 2 tablespoons olive oil

  • 1/4 cup unsweetened almond milk

  • Salt and pepper

Directions:

  1. Preheat oven to 375°F.

  2. In a bowl, mix ground turkey, almond flour, egg, oregano, garlic powder, and finely chopped kale. Form into small meatballs.

  3. Bake for 15-18 minutes until cooked through.

  4. Meanwhile, mash the steamed cauliflower with olive oil, almond milk, salt, and pepper until smooth.

  5. Serve the meatballs over the mashed cauliflower.

Thursday: Lemon Herb Chicken and Root Vegetable Mash

Ingredients:

  • 2 chicken breasts

  • 1 medium sweet potato, peeled and diced

  • 1 medium parsnip, peeled and diced

  • 1 carrot, peeled and diced

  • 2 tablespoons olive oil

  • 1 teaspoon dried oregano

  • 1 teaspoon garlic powder

  • Salt and pepper

  • 1/4 cup chicken broth

Directions:

  1. Preheat oven to 400°F.

  2. Toss sweet potato, parsnip, and carrot with 1 tablespoon olive oil, oregano, garlic powder, salt, and pepper. Roast for 25-30 minutes until tender.

  3. Meanwhile, heat 1 tablespoon olive oil in a skillet over medium heat. Season chicken with salt, pepper, and a squeeze of lemon juice, and sear on both sides until golden brown.

  4. Add chicken broth, cover, and let simmer for 10 minutes until chicken is fully cooked.

  5. Mash roasted vegetables together and serve with the lemon herb chicken.

Friday: Beef and Mushroom Stir-Fry with Spinach and Quinoa

Ingredients:

  • 1/2 pound ground beef

  • 2 cups mushrooms, sliced

  • 1 small onion, diced

  • 1 bunch spinach

  • 2 tablespoons soy sauce or tamari

  • 1 tablespoon olive oil

  • 1 teaspoon garlic powder

  • 1 cup cooked quinoa

Directions:

  1. Heat olive oil in a large skillet over medium-high heat. Add diced onion and sauté for 2-3 minutes until softened.

  2. Add ground beef, breaking it apart as it cooks. Season with garlic powder. Cook until browned.

  3. Stir in mushrooms and cook for another 5 minutes until softened.

  4. Add spinach and soy sauce, stirring until spinach is wilted.

  5. Serve over cooked quinoa.