Shopping List - The Nourishing Home

the nourishing home August 17 - 23 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
August 17– 23 Shopping List (dinner only)
____ Chicken stock (3.5 cups)
____ Chicken breasts, boneless, skinless (3.5 lb)
____ Ground turkey (1.25 lbs)
____ Italian sausage links (1.25 lbs}
____ Frozen shrimp, clean & peeled (2-4 oz)
Dairy, Eggs & Cold Case Items
____ Eggs (1 dozen)
____ Feta cheese (1.5 cups)
____ Guacamole (or homemade)
____ Pico de Gallo (or homemade)
____ Sharp cheddar cheese (12 oz)
____ Sour cream
____ Vanilla ice cream (or homemade)
____ Yogurt (or homemade)
Fresh Produce
____ Apples (2)
____ Avocado (2)
____ Baby spinach (1 small bag)
____ Carrot (1)
____ Celery (1-2 stalks)
____ Cherry tomatoes (8 oz)
____ Fresh fruit of your choice (for fruit salad)
____ Fresh flat leaf parsley (small bunch)
____ Fresh cilantro (small bunch)
____ Garlic (2 heads)
____ Green bell pepper (1)
____ Green onions (2 bunches)
____ Lemons (3)
____ Limes (2)
____ Pineapple (1)
____ Peaches (1 person)
____ Red bell pepper (3)
____ Red potatoes (5-6 med-to-large)
____ Russet potatoes (1 per person)
____ Salad greens (12 oz)
____ Strawberries (8 oz)
____ Swiss chard (1 bunch)
____ Yellow bell pepper (1)
____ Yellow onions (2)
____ Zucchini (2, plus 4 if making zoodles)
Pantry Items
____ Apricot preserves (1/2 cup)
____ Balsamic vinegar
____ Coconut aminos (or organic soy sauce)
____ Dijon mustard
____ GF flour tortillas
____ GF hamburger buns
____ GF spaghetti pasta (if not making zoodles)
____ Mayo (or homemade)
____ White basmati rice
____ Red wine vinegar
Dried Herbs
____ Basil
____ Cayenne pepper
____ Cinnamon
____ Cumin
____ Dill weed
____ Dry mustard
____ Garlic powder
____ Onion powder
____ Oregano
____ Parsley
____ Red pepper flakes
____ Thyme
____ Tumeric
____ Saffron threads
Staples
____ Honey
____ Maple syrup
____ Vanilla extract
All underlined text in this document are hyperlinks that you can click on to get the recipes. Meal plan for average family of 4.
THURSDAY
Dinner
Chimichurri
Sausage Kebobs
w/Saffron Rice
Turkey Burgers,
Crockpot
Potato
Salad and
Chicken Fajitas
Honey-Lime
w/Guacamole
Fruit Salad
and Cilantro Rice
Grilled Pineapple
Chicken Kebobs
w/Leftover
Cilantro Rice
Nut Butter Apple
Slice Sandwiches
Avocado and
Leftover Sausage,
(cored apple
Cheese Sandwich
Veggie & Rice
sliced horz. with
and Fruit & Nut
Bowls
nut butter)
Bar
Vanilla Yogurt
Swiss Chard &
Shrimp Sautee
Dessert: Grilled
Peaches and
Vanilla Ice Cream
Lunch
SUNDAY
Mini Turkey
Burgers and
leftover HoneyLime Fruit Salad
Apricot-Grilled
Chicken Salad
over Mesclun
Green and Fruit
& Nut Bar
Morning Glory Leftover Morning
Glory Muffins
Muffins and Eggs
and Vanilla Yogurt
Over Easy
Scrambled
Eggs, Bacon
and Green
Smoothie
Fruit & Yogurt
Parfaits and
Boiled Eggs
TUESDAY
Daily Prep
WEDNESDAY
Breakfast
the nourishing home Whole Food meal Plan: August 17 - 23
MONDAY
SUNDAY
MONDAY
¥ Save extra
muffins for
tomorrow
¥ Save leftover
Chimichurri
kebobs for lunch
¥ Save extra
chicken fajitas
for FriÕs dinner
¥ Save extra
rice for WedÕs
dinner
TUESDAY
¥ Make miniburgers for
tomorrowÕs
lunch
FRIDAY
SATURDAY
Veggie
Quesadilla filled
with leftover
Crockpot
Chicken Fajitas
Diced Avocado
Strawberry Salad
with Leftover
Grilled Chicken
and Crockpot
Baked Potatoes
Fruit & Cheese
Kebobs with
Multiseed
Crackers
Tuna Salad
Sandwiches and
Fruit & Nut Bar
Turkey Sausage
Breakfast Patties
Scrambled Eggs
Butter Biscuits
Sausage & Egg
Biscuits and
Fruit Smoothie
Fresh Berry
Protein Oatmeal
and Boiled Eggs
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
¥ Grill extra
chicken for
ThursÕ lunch
and SatÕs dinner
¥ Make a
double-batch of
turkey sausage
and save some
for breakfast,
freeze rest
¥ Soak oats
¥ Prep day prep for next
weekÕs meal
plan
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the nourishing home August 17 - 23 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.
¥ Cut chicken breasts into individual portions per recipes. Place in marinades, if applicable and refrigerate or freeze until ready to
use.
¥ Pre-chop the veggies for the kebobs and slow cooker meals. 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.)
¥ 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.
August 17 - 23 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,