Shopping List - The Nourishing Home

the nourishing home July 27 - Aug 2 whole Food meal Plan
The following Whole Food Meal Plan, Shopping List and Prep Day Chart feature budget-friendly, healthy
gluten-free meals 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 needs.
In addition, for those following a grain-free diet, this meal plan is especially easy to adjust, since the majority of
recipes I develop and share are grain-free. ItÕs a joy to share our meals with you! Many blessings, Kelly
Meat, Poultry & Fish
July 27– Aug 2 Shopping List (dinner only)
____ Chicken breasts, boneless, skinless (3 lbs)
____ Chicken stock, 3 1/2 cups (or homemade)
____ Ground beef or turkey (1/2 lb)
____ Ground turkey (1 1/4 lb)
____ Sweet Italian Sausage (2.25 lbs)
Dairy, Eggs & Cold Case Items
____ Cheddar cheese (8 oz)
____ Eggs (1 dozen)
____ Feta cheese (1/2 cup)
____ Milk of choice (1/4 cup)
____ Parmesan cheese, grated
Fresh Produce
____ Apples (2)
____ Avocado (2)
____ Broccoli (2 heads)
____ Carrot (1 medium)
____ Cherry tomatoes (16 oz)
____ Cucumber (1)
____ Fresh cilantro (1 small bunch)
____ Fresh flat leaf parsley (1 small bunch)
____ Frozen sweet peas (if using for rice)
____ Fruit of your choice for Fruit Salad
(5 cups)
____ Garlic (3 heads)
____ Green onions (2 small bunches)
____ Lemons (2)
____ Lime (1)
____ Mango (1)
____ Mixed salad greens (3 bunches)
____ Orange (1)
____ Peaches (6-8, for dessert)
____ Pineapple (1)
____ Plum tomatoes (4-6)
____ Red bell pepper (3)
____ Russet potatoes (1 per person)
____ Strawberries (1 pint)
____ Sweet potatoes (3 large)
____ Yellow bell pepper (2)
____ Yellow onion (1)
____ Zucchini (2 large, plus 2 extra, if
making zoodles)
Pantry Items
____ Apricot preserves
____ Balsamic vinegar
____ Capers, 2 tbsp (replaces anchovy fillets
for broccoli pasta recipe)
____ Coconut aminos (or organic soy sauce)
____ Dijon mustard
____ Dry black beans (or 1 can)
____ Red wine vinegar
____ Rigatoni pasta (or use zoodles)
____ Walnuts, chopped (for salad)
____ White basmati rice
Dried Herbs
____ Basil
____ Oregano
____ Cayenne pepper ____ Paprika
____ Chili powder
____ Parsley
____ Rosemary
____ Cumin
____ Dry mustard
____ Saffron
____ Garlic powder
____ Thyme
____ Cinnamon
____ Tumeric
____ Onion powder
____ Red pepper flakes
Staples
____ Arrowroot powder
____ Blanched almond flour
____ Honey
____ Maple syrup
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 Whole Food meal Plan: July 27 - Aug 2
Dinner
Fruit & Cheese
Kebobs with
Multiseed
Crackers
Daily Prep
Breakfast
One Pot Broccoli
and Italian
Sausage Pasta
(or use zoodles)
and Garden
Salad
Lunch
SUNDAY
MONDAY
TUESDAY
Grilled Herb
Chicken
w/Mango Salsa
and
Cilantro Rice
Southwestern
Frittata w/Sliced
Avocado and
Garden Salad
Tuna Salad
Sandwiches and
Fruit & Nut Bar
Apricot-Grilled
Chicken Salad
over Mesclun
Green and Fruit
& Nut Bar
Leftover
Pineapple
Pineapple
Coconut Muffins
and Eggs Over Coconut Muffins
and Vanilla Yogurt
Easy
WEDNESDAY
THURSDAY
Strawberry Feta
Grilled Pineapple Salad w/Leftover
Chicken Kebobs
Grilled Chicken
w/Leftover
and Crockpot
Cilantro Rice
Baked Potatoes
Nut Butter Apple
Slice Sandwiches
Avocado and
Cheese Sandwich
(cored apple
sliced horz. with and Fruit & Nut
nut butter)
Bar
Vanilla Yogurt
Scrambled
Eggs, Bacon
and Green
Smoothie
Fruit & Yogurt
Parfaits and
Boiled Eggs
Grain-Free
Granola
w/Berries and
Almond Milk
WEDNESDAY
THURSDAY
SUNDAY
MONDAY
TUESDAY
¥ Save extra
muffins for
tomorrow
¥ Grill extra
chicken and
save for lunch
tomorrow and
ThursÕ dinner
¥ Save extra rice
4 WedÕs dinner
¥ Make yogurt
¥ Soak nuts for
granola
¥ Bake granola
¥ No prep today
FRIDAY
Chimichurri
Sausage Kebobs
w/Saffron Rice
Dessert: Peach
Crumble w/
Ice Cream
SATURDAY
Turkey Burgers,
Sweet Potato
Fries and HoneyLime Fruit Salad
Tuna Salad on
bed of Mesclun
Greens and
Fruit & Nut Bar
Cheese
Quesadillas with
Guacamole and
Raw Veggies
w/Ranch Dip
Fluffy Little
Almond Flour
Pancakes with
Eggs and Fresh
Fruit
Nut Butter & Jam
Pancake
Sandwiches and
Fruit Smoothie
FRIDAY
SATURDAY
¥ Make extra
pancakes
and save for
tomorrow
¥ Prep day prep for next
weekÕs meal
plan
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the nourishing home July 27 - Aug 2 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
¥ Bake cookies, crackers and snacks for lunchboxes and treats
¥ Pre-chop fruits and veggies that hold-up well, such as carrots, and onions (just be sure to store chopped onion in airtight
containers 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
¥ Spiralize the zucchini if using in place of pasta. Zoodles can be stored in fridge for up to 2-3 days. Just place them in an airtight
container with a paper towel to help absorb excess moisture.
¥ Pre-chop the veggies for the kebobs and store in individual airtight containers.
¥ Pre-chop salad fixings and make dressings. Chop lettuce and store in an airtight container with a paper towel to help keep lettuce
crisp. You can also pre-chop most salad fixings such as cucumbers, peppers, carrots, etc. and store in airtight containers in fridge.
(Do not pre-chop apples or strawberries as they will keep well when cut.)
¥ Cut chicken breasts into individual portions per recipes. Place in marinades, if applicable and refrigerate or freeze until ready to
use.
¥ Pre-make the turkey burger patties (do not cook). Then individually wrap and freeze the patties until ready to use. (Thaw
overnight in the fridge.)
¥ Make homemade chicken stock, if desired. You can either make homemade stock on your stovetop or make it in your crockpot.
Then store it in the fridge and use within 5 days or store in freezer for several months.
July 27 - Aug 2 Prep Day TIPS continued
Other prep ahead ideas:
¥ If youÕre planning to make the GF Brown Bread, make it on you prep day. Allow it to cool, slice it, place in an airtight container and
store in fridge. Then pull out what you need and warm in toaster oven throughout the week ahead. If you like it make 2-3 loaves and
slice and freeze them.
¥ If youÕre using homemade breadcrumbs for the Oven Baked Fish Fillets, make a huge batch of those too and store in freezer.
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
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. Another example is baking homemade
muffins, breads, crackers or energy bars that for the week ahead.
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,