Simple recipes family friendly grocery list included meal prep suggestions and tips - Paris Healing Arts
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meal plan
one week
slow food in a fast world
www.platedwithlove.com
simple recipes
family friendly
grocery list included
meal prep suggestions and
tips
** This meal plan
is written for two
people; size it up or
down, depending on
your family size.
MONDAY TUESDAY
BREAKFAST BREAKFAST
FIVE DAY Breakfast Hash Breakfast Hash
PLANNER
Plated with love LUNCH LUNCH
Spinach Salad Cottage Pie -
with Fresh Fruit leftovers
Download all and Prosciutto
recipes here, if
printing please use
DINNER DINNER
black and white
option if you want Chicken Fajita
Cottage Pie
to conserve your Salad Bowl
color ink.
WEDNESDAY THURSDAY FRIDAY
WEDNESDAY
BREAKFAST
THURSDAY
BREAKFAST FRIDAY
BREAKFAST
Sweet Potato & Sweet Potato &
Apple Cereal
BREAKFAST
BREAKFAST
turkey bacon, chicken Sausage Bake
soy sausage muffin,
Sausage
B R E A K FBake
AST
scramble, freshly spinach scramble, skim
skim milk
squeezed juice milk, grapefruit
LUNCH LUNCH LUNCH
LUNCH LUNCH LUNCH
Taco Cauliflower
chicken, salad greens,
BBQ Pulled Pork
steak and arugula Tuna Salad-
turkey burger, low fat
Rice Bowl
vegetable soup, protein and Sweet Potato
salad, balsamic vinegar
Stuffed Tomatoes
swiss cheese, coleslaw,
Toast
powder gazpacho
DINNER
DINNER chicken breast, pesto DINNER
DINNER
halibut, honey sauce, DINNER
sauce, wild rice, l e m o n gIa
D Nr lN
i c EcR
hicken,
BBQ Pulled Pork
quinoa, snap peas
Lemon Garlic
zucchini Ground Chicken
wild rice, pumpkin soup
Burgers on Sweet
with Mango Salsa Halibut with
Potato Sliders with
and Coleslaw Seasonal Veggies and Avocado and Mango
Roasted Potatoes Salsa
what to prep, notes and tips:
This meal plan is meant to help guide you, it is very easy to substitute ingredients as
needed. I have also left a 'two day buffer' to use leftovers (I always have more food leftover
than I account for) or try something new with food that needs to get used before the coming
week.
Sunday Prepday (allow 2-3 hours of time to prep):
I like to take stock of what I have in my pantry, refrigerator and freezer. I also remove food
items that are not compliant or that I do not want to be tempted by. Take this as an
opportunity to get a lay of the kitchen and wipe your slate clean for the coming week.
Pre-roast breakfast potatoes (If you are busy, I definitely recommend this. They are easy
and tasty when reheated in the skillet. If you have time, you can skip this and chop
potatoes and roast the day of breakfast.) If you are egg free this hash is still super tasty
without eggs. Try a variety of sauces and veggies to change it up.
Make Cottage Pie and store in the refrigerator to be reheated for Monday's dinner.
Stir together a batch of Spicy Mayo (compliant mayo and sriracha combined to taste).
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same basic template for your breakfast hash - the layout here is roasted
potatoes, 1/3 a pound of ground meat per person (optional), assorted
NOTE: veggies (I love peppers, mushrooms and onions), eggs (1-2 per person
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fat and
sauce. This template can be changed and modified for your taste but this
is a great starting point. This meal plan will include ingredients to
prepare breakfast hash in this way.
All meals are written for two servings unless otherwise
noted. Size it up or down, depending on your family
size.
monday
Breakfast Hash: If you pre-roasted your potatoes on Sunday,
breakfast: reheat in a skillet with ghee over medium heat and stir to heat
through for 5 minutes, follow the rest of the recipe as written.
lunch: Spinach Salad with Fresh Fruit and Prosciutto
Cottage Pie: If you prepped and baked this ahead of time, cover
dinner: your baking dish with tinfoil, place on top of a baking sheet and
cook in the oven at 400 degrees for 40 min or until it is warm all
the way through.
tuesday
Breakfast Hash (using leftovers): If you pre-roasted your
breakfast: potatoes on Sunday, reheat in a skillet with ghee over medium heat
and stir to heat through for 5 minutes, follow the rest of the recipe
as written.
lunch: Cottage Pie leftovers, reheat in the oven at 400 degrees
Chicken Fajita Salad Bowl: Save 1/2 of the chicken you cook
dinner: for lunch tomorrow.TIP: Take note of your meal plan
today. What do you have in your
wednesday fridge? Do you have everything
prepped that is needed for the
rest of the week? Take stock of
your current situation and plan
breakfast: Apple Cereal accordingly. Again, this a fluid
experience.
lunch: Taco Cauliflower Rice Bowl
dinner: BBQ Pulled Pork with Mango Salsa and Coleslaw
thursday
Sweet Potato and Sausage Bake: Save 1/2 to reheat for
breakfast: breakfast tomorrow or double up for larger families. If you are
intolerant to eggs you can make more apple cereal or another
breakfast hash creation (take note on your grocery list).
lunch: Leftover BBQ Pulled Pork & Sweet Potato Toast
Lemon Garlic Halibut with Seasonal Veggies and Roasted
dinner: Potatoesfriday
Sweet Potato and Sausage Bake: Reheat leftovers in
an oven safe dish at 400 degrees for 10-15 min. until it is
breakfast: heated through. If you are intolerant to eggs you can make
more apple cereal or another breakfast hash creation.
lunch: Tuna Salad Stuffed Tomatoes
Ground Chicken Burgers on Sweet Potato Sliders with
dinner: Avocado and (leftover) Mango Salsa
How did this week go? Did
you get in a groove? Were
check in: you feeling hungry or did
you have too much food
leftover? Take note and
readjust for next week!GROCERY LIST:
MEAT PRODUCE OTHER
Fresh meat: Vegetables: Canned Foods:
1 head of broccoli 2 - 6 oz can tomato
1 lb ground sausage
3 bell peppers (any color, paste
2 lb ground beef I like to get a combo) 2 cans coconut milk
2 lb boneless skinless 2 tomatoes on the vine mayo
chicken breast 3 jalapeno (optional)
1 can albacore tuna
4 avocado
5-6 lb bone in pork
1 purple onion Spices:
shoulder 3 white onion garlic powder chili powder
1 lb ground chicken 6 sweet potatoes salt cumin
pepper cinnamon
5 russet potatoes sage celery salt
4 lb red potatoes thyme cayene pepper
crushed red
3 carrots
pepper
1lb spinach ground clove
8 oz sliced mushrooms
(we like shiitake, crimini or
Seafood: Oil & Vinegar:
baby bella)
1 lb Halibut green onions olive oil
16 oz riced cauliflower 2 ghee
12 oz package prepared balsamic dressing
coleslaw mix
coconut aminos
Other:
sriracha
2 dozen eggs avocado oil spray
Fresh Herbs:
8 oz prosciutto
4 heads garlic
salsa
bay leaves
almond milk
chives
parsley
dill Other:
macadamia nuts
Fruits: crushed walnuts
pint blackberries 32 oz beef stock
2 lemon 32 oz vegetable stock
2 lime 32 oz chicken stock
2 pink lady apples arrow root starch
6 bananas dates
2 mango almond flour
NOTE: This grocery list corresponds with the meal plan that is portioned for two people/servings.
Please note changes you make to your meal plan here. You will also want to take stock of what you
already have available and cross off any items you do not need to pick up while shopping! I also linked
some of my favorite brands for reference, but you can choose any brand you like that is compliant.You can also read
