Shopping List - The Nourishing Home

the nourishing home Nov 16- 22 whole Food GF meal Plan
The following Whole Food GF Meal Plan, Shopping List and Prep Day Tasks feature healthy gluten-free, grain-free
foods that typically feed a family of four. For those not living GF, no worries! IÕm a GF girl living in household of
grain lovers. So let me assure you, this real food menu can easily be adjusted to meet your familyÕs needs by
simply adding or replacing side dishes. Enjoy!
N o v 1 6 – 2 2 S h o p p i n g L i s t (d i n n e r o n l y)
You will notice (numbers) next to each ingredient. These (numbers) let you know which dinners on the meal plan require these ingredients, that
way you can easily customize this list depending on which dinners you plan to make from the meal plan. 1=Sunday, 2=Monday, 3=Tuesday, etc..
Meat, Poultry & Fish
___ Chicken stock, 3 cups (#1)
___ Precooked shredded chicken, 3 cups (#1)
___ Boneless, skinless chicken breasts (#5)
___ Boneless, skinless tilapia fillets, 1 lb (#2)
___ Ground beef for tostadas, 1/2 lb (#3)
___ Ground turkey, 1 1/4 lb (#4)
___ Skin-on split chicken breast w/Ribs,
3 lbs (#6, #7)
Cold Case
___ Milk of your choice (#1)
___ Guacamole, or homemade (#2)
___ Salsa, or homemade pico de gallo (#2)
___ Sour cream, if using (#2)
Fresh Produce
___ Baby spinach leaves, 1 package (#7)
___ Bibb or romaine lettuce, 2 heads (#1, #7)
___ Broccoli, 2 large heads (#5, #6)
___ Carrots, 6-7 (#1, #4)
___ Cauliflower, 1-2 heads (#2, #7)
___ Celery, 3-4 stalks (#1)
___ Cucumbers, 2 (#1, #6)
___ Cherry tomatoes, 1 pint (#1, #7)
___ Fresh fruit of choice for fruit salad (#3)
___ Fresh cilantro, 1 small bunch (#2)
___ Fresh sage, 1 small bunch (#1)
___ Fresh thyme, 1 small bunch (#1)
___ Frozen peas, 1 cup (#1)
___ Garlic, 4 heads (#4, #6, #7)
___ Green beans, 1-2 lbs (#4)
___ Green onions, 1 bunch (#4)
___ Lemons, 4 (#4, #6)
___ Limes, 2 (#2)
___ Red bell pepper, 1 (#5)
___ Russet potatoes, 5 lbs (#1, #4)
___ Shredded cabbage (#2)
___ White or red onion, 1 (#2)
___ Yellow onions, 2 (#1, #2, #7)
___ Zucchini, 2, plus 3 large if making
zoodles (#4, #7)
Pantry Items
___ Apricot preserves (#5)
___ Avocado, 2 (#3)
___ Basmati rice, if not making cauli-rice
(#2, #5)
___ Coconut aminos, or organic soy sauce (#5)
___ Diced tomatoes, 15-18oz jar (#7)
___ Dry white beans, or two 15oz cans, if
using (#7)
___ Hot sauce (#2)
___ GF breadcrumbs, or homemade (#4)
___ GF elbow pasta, if not using zoodles
___ GF tortillas, 2 packs, or
homemade (#2, #3)
___ Ketchup (#4)
___ Tomato paste (#7)
Dry Herbs & Spices
___ Dried Herbs
___ Dry mustard (#5)
___ Dried minced onion (#5)
___ Garlic powder (#2)
___ Ground ginger (#5)
___ Italian herb seasoning (#4)
___ Onion powder (#2, #4)
___ Oregano (#6)
___ Parsley (#2)
___ Red pepper flakes (#5, #7)
___ Thyme (#7)
Staples
___ Arrowroot powder (#5)
___ Blanched almond flour (for biscuits)
___ Butter
___ Eggs
___ Honey
___ Extra virgin olive oil
___ Sea salt
All underlined text in this document are hyperlinks that you can click on to get the recipes. Meal plan for average family of 4.
the nourishing home Nov 16- 22 whole Food GF meal Plan
Daily Prep
Dinner
SUNDAY
Simple Chicken
Pot Pie and
Garden Salad
with cucumber
and tomato
Defrost fish
fillets in fridge
overnight
MONDAY
Broiled Fish
Tacos w/fresh
salsa and
guacamole and
grain-free
Cauli-Rice
or gluten-free
Baja-Style Rice
If grain-free, try
these tortillas.
Save leftover
cauli-rice for
ThursÕ dinner
TUESDAY
Breakfast
Tostada with
leftover salsa,
sliced avocado
and
Honey-Lime
Fruit Salad
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Hearty
Sweet-n-Spicy
Minestrone Soup
Turkey-Veggie Crockpot Chicken, Lemon-Garlic
(if grain-free, use
Basmati Rice or
Chicken,
Meatloaf,
zoodles in place
Leftover
Leftover Mashed
Mashed Potatoes
of pasta)
Cauli-Rice
Potatoes and and Garden Salad
and Lemon Garlic
and Steamed
Steamed Broccoli
Green Beans
topped with
Broccoli
Leftover Shredded
Lemon-Garlic
Chicken
Make a
double batch
of mashed
potatoes, save
half for Friday
Shred and save
any leftover
chicken for
topping salad
on Saturday
DELICIOUS GRAIN-FREE BREAKFAST AND LUNCH IDEAS
Below are some healthy grain-free options for breakfast and lunch. Remember, dinner leftovers are always a great option.
And of course, making double the breakfast/lunch one day, so you have a quick meal for the next.
Grain-Free Breakfast Ideas:
¥ Pizza Fritatta with sliced fruit
¥ Proscuitto Wrapped Frittata Muffins with sliced fruit
¥ Cinnamon Apple Porridge with boiled eggs and bacon
¥ Turkey Sausage Patties with eggs over easy and sliced fruit
Grain-Free Lunch Ideas:
¥ Turkey BLT Roll-Ups with sliced fruit
¥ Waldorf Salad (replace buttermilk with coconut milk)
¥ Avocado Egg Salad on a bed of mesclun greens
¥ Chicken Salad Lettuce Wraps with sliced fruit
the nourishing home Nov 16- 22 Prep Day TIPS
As you can see from my meal plans, I schedule daily prep-ahead tasks that
keep me organized in getting homecooked meals on the table. But I also
schedule a 1-2 hour block of time each weekend for simple prep-ahead tasks
that make putting meals together a snap during busy weekdays.
Why schedule a Prep Day? Investing Time Now = Less Time Later!
Scheduling a meal plan prep-session, whenever possible, allows you to get
prepared for the week ahead. By prepping ahead, youÕll save time and youÕll
be less stressed in getting healthy, homemade meals on the table during busy
weeknights. Want to see a step-by-step prep session, click here.
A few easy ideas on the types of tasks you can accomplish in a 1-2
hour Prep Session:
¥ Make marinades and salad dressings
¥ Cut meats, poultry and seafood (if appropriate, you can also place them into marinades)
¥ Pre-brown ground beef and meats for stews
¥ Pre-chop fruits and veggies that hold-up well, such as carrots, and onions (just be sure to store chopped onion in a separate
airtight container Ð whew!)
Now, letÕs get down to business!
Here are some specific ideas on what you can do to prep ahead for this weekÕs meal plan É
¥ Grate the cauliflower for use in making cauli-rice. Store in an airtight container in the fridge for up to 4 days. Each head of cauliflower generally makes about 6-8 cups of cauli-rice. So make a double batch if needed to cover WednesdayÕs dinner as well.
¥ Cut the veggies (except for potatoes) for Chicken Pot Pie and for the Veggie Meatloaf
¥ Spiralize Zoodles for use in the Summer Veggie Pasta. If you donÕt have a spiralizer, use a julienne peeler to make zoodles.
¥ Pre-cut chicken breasts and make sauce for Sweet-n-Spicy Crockpot Chicken
¥ Cut split chicken breasts in half and refrigerate or freeze for Lemon-Garlic Chicken
¥ Make pico de gallo, if using homemade for the Broiled Fish Tacos and Breakfast Tostadas.
¥ Make the Salad Dressings and Pre-chop Salad Fixings. Chop lettuce and store in an airtight container with a paper towel to help
keep the lettuce crisp. You can also pre-chop most salad fixings like cucumbers, peppers, carrot, radishes, etc. and store in airtight
containers in fridge. Do not chop soft fruits ahead of time, as they tend to get mushy after a couple days in fridge.
And ... consider what youÕll be making for breakfast and lunch this week?
Remember, the shopping list provided in this meal plan only includes ingredients for the dinners featured. So be sure to also add
to the shopping list any items you need for preparing breakfast and lunch for the week. That way you can get everything in one
Nov 16- 22 Prep Day TIPS continued
shopping trip! You can also prep ahead for these meals as well (if you have time left over after prepping for dinner). For example,
boiled eggs can be peeled and stored in an airtight container in the fridge for up to 3-4 days.
Some final words of wisdom É
¥ If this is your first time prepping ahead, start SLOW. Please! It always takes more time when youÕre learning the ropes, which is
why I donÕt provide exact prep times for each step here as they truly vary by person. So donÕt overwhelm yourself by taking on the
world. Just pick 1-2 tasks and get comfortable with those. Then pace yourself to keep adding more tasks as time permits.
¥ Enlist some help! If youÕve got wee ones, ask your hubby to help keep junior happy while you prep. The promise of delicious homecooked meals should be all the incentive he needs. At the same time, consider how practical and rewarding it is to get your Kids in
the Kitchen with you. YouÕll find my tips and recommendations here for making your kitchen time together productive and fun!
¥ And last but not least, enjoy yourself! ItÕs a blessing to be able to provide healthy homecooked meals to your family and with a
little time and practice, youÕll be amazed at how much easier and enjoyable it will become.
LetÕs get together again soon! Of course, youÕre always welcome to pop over for a visit anytime at The Nourishing Home.
Blessings,