Starter Meal Plan
Phase 1- Meal Plan #2
Keeping up the momentum we started last week, let’s get right to week #2 on our meal plans. You’ll notice that the cost for this week’s food is MUCH less than last week. You purchased a lot of staples last week that you’ll be able to use a while- so this week is mostly fresh foods. Remember, when Farmer’s Markets are running in your town, purchasing fresh, in season produce from your local producer is going to be the healthiest and most cost effective option– I try to hit the Farmer’s Market first with my weekly list, buy as much as I can there and then go to the grocery store for the rest.
You’ll see some repetition from last week, which is common when you’re trying to minimize food waste. As you get more comfortable with recipes and using phase 1 options, you can begin to try more variations, adding new spices and experimenting with turning the leftovers from one dish into something brand new. My goal is to continue to produce these meal plans so that you can have a seamless plan that allows you to utilize your pantry items to the fullest!
sunday
Sometime today, Hard Boil 8 eggs and Bake Sandwich Bread. Also, move your frozen whole chicken into the fridge to thaw.
Breakfast- Bake the Breakfast Casserole that you prepared last night (see Meal Plan #1).
Lunch- Green Salad with Tessemae’s Dressing
Dinner- Baked Mustard Lime Chicken with Asparagus
Monday
Breakfast- Smoothie
Lunch- Leftover Chicken and Salad
Dinner- Baked Salmon & Roasted Veggies— when you’re preparing the roasted veggies, go ahead and cut up some raw vegetables to have as snacks this week.
Tuesday
Breakfast- Blender Waffles & oven Bacon (line a baking sheet with parchment paper, lay bacon slices on pan and bake for 20 minutes at 360-400 degrees depending on how hot your oven runs. Make bacon in there a couple of times and you’ll know!)
Lunch- Egg Salad and Toast- In my house, egg salad is super simple. It’s just homemade mayo, some spicy mustard (Sir Kensington’s has one), and some salt and pepper. Sometimes I add dill or paprika- but usually my kids prefer the super-basic version.
Dinner- Crock Pot Roast – reserve 1/2 the meat for chili later in the week.
Wednesday
Breakfast- Avocado & Scrambled Eggs
Lunch- Prosciutto & Cheese with cherry tomatoes and pickles
Dinner- Roasted Whole Chicken and Cauliflower Mash– reserve 1/2 chicken meat for tomorrow’s chicken salad lunch. Use the chicken bones to make broth overnight in the crock pot.
thursday
Take the frozen navy beans you cooked last week and move them to the fridge to thaw.
Breakfast- Leftover Waffles
Lunch- Chicken Salad and Toast- our recipe calls for home made mayo and raw honey. I do make our mayo and it is super fast and easy, but if you’re on cooking overload and want to buy it, Sir Kensington’s has one. I also often skip the honey and the grapes and just do chicken, mayo, celery & nuts and it works great for me for a super fast prep without sweetener. Add some fresh lemon juice and dill in place of the honey for a savory version.
Dinner- Sausage and Zucchini noodles– this recipe calls for a sausage from Trader Joe’s. I’ve seen the chicken and apple sausage at Natural Grocers and Sprouts. Aidells brand is a good one.
Friday
Breakfast- Smoothie
Lunch- Sweet Potato Hash with Fried Eggs
Dinner- Chicken Fajitas– this recipe calls for a LOT of peppers and onions and lemons. It makes a ton. Unless we’re having people over, I usually cut this recipe by a 1/3 and it serves my family of 4 just fine. Even cutting the recipe gives me enough leftovers to make omelets the next morning.
Saturday
Breakfast- Leftover Fajita Omelet
Lunch- Hot Dogs as the Bun with Sauerkraut and Romaine
Dinner- Red Chili and “cornbread” muffins
SNACKS FOR THE WEEK
- Brazil Nuts
- Sunflower Seeds and/or Pumpkin Seeds
- Raw Veggies & Guacamole
- Prosciutto & Cheddar
- Hard Boiled Eggs
