Monday, June 7, 2010

A Weekly Meal Plan w/Shopping List

I put this plan together for my friend, Amethyst, as she has expressed an interest in eating "Paleo", but also just organizing her eating for the week. I try to do my shopping and prep on one day (usually Monday, when the fresh fish and produce come out) and then have everything ready for my meals throughout the week. I've created a plan for what I would eat, so if you're creating meals for two you might consider doubling(+) these meals. For example, for me (5'8", 135lbs) and Scott (6'1", 197lbs), I would multiply by 2.5 and consider myself good to go!

Also, any of the proteins may be switched out (chicken instead of salmon, shrimp instead of chicken...), if you prefer something else or find something on sale. I always buy organic, but if it doesn't work for your budget or you can't find it in your local store at least consider going organic with these foods, on your next trip to the grocery store.


Monday
Breakfast:
Omega-3 Eggs (3 large), Scrambled
Gala Apple 

Lunch:
Turkey Breast (5oz)
Avocado (1/4 large)
Cucumber (1)
Apple (1/2)

Dinner:
Wild Salmon (5oz) 
Grilled Asparagus (6 spears)

Tuesday
Breakfast:
Omega-3 Eggs (2 large), Scrambled
Turkey Breast (2oz)
Avocado (1/4 large)
Apple

Lunch:
Salad of Spinach (8oz), Bell Pepper (1/2), Cherry Tomato (6), Grilled Asparagus (6), Cucumber (1/2), Wild Salmon (5oz), and Creamy Avocado-Citrus Vinaigrette (1/2 the recipe; use it today and tomorrow)

Dinner:

Wednesday
Breakfast:
Three-Egg Mini-Muffin Frittata w/Asparagus (3), Cherry Tomato (6), and Chives

Lunch:
Leftover Chicken (5oz) Curry w/Broccoli, Bell Pepper (1/2), Carrot, Eggplant, and Green Beans
Apple (1/2)

Dinner:
Buffalo Burger Patty (4oz)
Salad of Spinach (8oz), Cherry Tomato (6), Avocado (1/4 large), Green Onion, and Vinaigrette
Grilled Asparagus (6)

Thursday
Breakfast:
Leftover Three-Egg Mini-Muffin Frittata w/Asparagus (3), Cherry Tomato (6), and Chives (reheated)
Apple (1/2)
Lunch:
Avocado (1/4 large)
Cucumber (1)
Apple (1/2)

Dinner:
Buffalo Burger Patty (4oz)
Grilled Asparagus (6)

Friday
Breakfast:
One "Egg in a Nest" w/Buffalo (3oz) and Avocado (1/4 large)

Lunch:
Eat Out

And, here's your Shopping List:
Avocado (2)
Cucumber (3)
Asparagus (18)
Chard (2 bunches)
Bell Pepper (1)
Jalapeno (1 small)
Yam (1)
Cherry or Grape Tomatoes (1 small package)
Spinach (1lb)
Broccoli
Carrot (2)
Italian Eggplant (2)
Green Beans (12)
Apples (4)
Orange (1)
Lime (2)
Cilantro (small bunch)
Green Onion (1)
Chives (1 package)
Shallot (1 small)
Garlic (1 head)

Turkey Breast (12oz, or 3/4lb)
Ground Buffalo (1lb package)
Chicken Breast (10oz, or a little over 1/2lb)
Wild Salmon (10oz, or a little over 1/2lb)

Omega-3 Enriched Eggs (12)

Full-fat Coconut Milk (2 cans)
Chipotle Peppers in Adobo (1)
Ancho Chile Powder
Red Curry Paste (I love this brand that I found at Whole Foods in Plano, TX)
Organic SunButter (not on the menu plan, but I love it for snacking with apples...or just scooping out of the jar)

You'll also need a fat for your cooking (I like to have coconut oil, extra-virgin olive oil, and recently goat's milk butter in my arsenal) and sea salt and black pepper, if you use it.

As far as snacks are concerned, I eat a snack when I get hungry but try to work it around my workout; if I workout later in the day, I may eat it an hour before...if a little earlier, I eat it post-workout knowing that there may be more time in between my workout and dinner.

Here are a few daily snack options that you can add to your shopping list:

3oz. Chicken Breast
Strawberries (2 cups)
Macadamia Nuts (3-5)

3oz. Turkey Breast
Apple
Organic SunButter (1-2 T.)

Small Paleo Kit

2oz Beef Jerky (find something with no sugar)
Grapes (1-2 cups)
Handful of Almonds

3oz Canned Salmon (or your other favorite fish)
Lara Bar

3 comments:

Trixie said...

Thank you Jen,this is super helpful!

jencereghino said...

Your are welcome, Trixie! I love helping people eat well and appreciate your feedback! :)

Trixie said...

Anytime:)