Starter Meal Plan

Phase 1- Meal Plan #3

Hopefully by now you’re getting used to the layout of the grocery store and your shopping is getting a little easier.  After that first big shopping trip in week one, I know the idea of going back week after week can be daunting– so I’m trying to make these plans as easy on you as possible- maximizing each item you buy and not letting anything go to waste.  Try to keep that in mind if you need to switch days around to suit your schedule.  Make sure, if you switch the plan around, you won’t have something perishable go bad in the process. As you begin to try new recipes and possibly work with new ingredients, you’ll also be able to tailor these plans to your preferences– and soon you’ll have an extensive repertoire to choose from when you begin to make your own meal plans for the week.

I’ve added a few more opportunities to try vegetables in your meals this week. Take advantage of seasonal produce (both in the grocery store and at your local farmer’s market) and you’ll notice the vegetables taste better and are often a great price. I’ve added veggies to breakfast, lunch and dinner this week- so there are lots of ways to try something new.

Also note, the printable grocery list was written as if you’ve been using the meal plans from the weeks before.  If we’ve already suggested buying a spice or condiment, I didn’t include it again. Make sure to double check your own supplies against the shopping list to make sure you don’t need to add anything.


Sometime today, hard boil 8-10 eggs and bake crackers.

Pancakes- make enough to have leftovers another day

Tuna Salad– this week, instead of buying mayo, try making it!  It is SUPER fast and easy– and is the most inexpensive way to have a healthy mayo option in your kitchen.

Salisbury Steak & Roasted Carrots- this steak recipe, as written, serves 6, so sometimes I freeze the extra two servings or just put them in the fridge for lunch later in the week.  I didn’t write the leftovers into the lunch plan for this week so you can decide what will work best for your family.  For the carrots, slice the them diagonally in 1 1/2-inch-thick slices. Toss them in a bowl with a drizzle of avocado oil, salt, and pepper. Transfer to a sheet pan in 1 layer and roast in the oven at 400 for about 20 minutes, until browned and tender, stirring them around a bit half way through baking time.



Leftover Pancakes and 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!)

Egg Salad and Crackers-  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.

Sweet Potato, Kale & Shrimp Skillet – sub avocado oil or bacon grease for the olive oil.


Tonight, prep breakfast casserole

Veggie Omelet Waffles–  add whatever veggies you have to the mix.  Here’s a great list of ideas (not all are phase 1, but the combinations are inspiring to help you create your own masterpiece!) If you still have the Kerrygold White Cheddar from week 1’s Costco trip- throw that in too!

Leftover Meatballs & Green Salad- toss some of your kale with celery, avocado, onion and carrots and top with a Tessemae’s dressing.

Bunless Burgers & Cole Slaw– the burger recipe includes a recipe for parsnip fries which I haven’t tried yet.  I did coleslaw as the side here- but if you decide to try the parsnip fries, let me know how they turn out!  I’m curious!


Bake extra chicken tonight to use in Saturday’s lunch

Breakfast Casserole

Shrimp Scampi & Zoodles-sub avocado oil for the olive oil and use red pepper flakes in place of the serrano pepper if you want.

Balsamic Chicken & Roasted Vegetables- use avocado oil instead of the cooking spray and leave out the sugar.



BLT Salad

Veggie Pizza– you aren’t truly experiencing a grain free life until you attempt a cauliflower pizza crust.  Everyone must try it once!  Load it up with onions, peppers and mushrooms.


Leftover Breakfast Casserole

Chicken Salad– I 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.

Portobello Lettuce Wraps– use avocado oil in place of the olive oil and use home made mayo.


  • Brazil Nuts
  • Sunflower Seeds and/or Pumpkin Seeds
  • Raw Veggies
  • Cheddar Cheese
  • Hard Boiled Eggs
  • Crackers

Printables for Meal Plan #3