Create a Mealplan

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Living healthier takes ONE step at a time. Let’s take a first step.

Today I will create a meal-plan for the next coming week. Planning meals for one week at a time is wise. Planned out meals keep me from last moment restaurant runs. Fresh and already prepared foods keep me from searching the pantry for processed- and junk food.

  • Saves time
  • Saves money
  • Uses resources wisely
  • Create less waste
  • Helps to stick to a healthy diet

My steps in meal planning:

  1. Know I plan for 7 days and for a wide variety of nutrients. My plan this week:
    • Seafood (3 days, one of those will be Salmon)
    • Legumes (1 Day)
    • Chicken (1 Day)
    • Pork (1 Day)
    • Beef (1 Day)
  2. Check what is already in the fridge, pantry, and freezer.
    • In the fridge, I see there are things I need to use soon:  zucchini, chicken bone broth, Oranges, limes, lemons, blueberry muffins
    • In the freezer: I have all the meat/seafood needed on hand
    • I have a wide variety of frozen vegetables on hand
    • In the pantry: I have a wide variety of staples on hand
  3. Check what is on Sale locally.
    • I checked my apps and flyers and note stock-up and needed sale items.
  4. Take into consideration the season, Farmer’s Market, and my garden produce.
    • As it is February there is no fresh produce in my garden, nor is there a Farmer’s Market.
  5. With all this information I plan meals for the week.

Here is the plan I’ve come up with for the following week. Recipes will be on this blog and the shopping list can be found below.

Mealplan for one week
Mealplan for one week

Shopping for this week’s Meal-plan

You may already have the majority of these items at home. I wrote down everything, so you can see up front what is needed and easily locate what you are missing.

1 lb Bacon
6 Eggs p person + 8
I cod filet p person
2  Chicken breasts p person
Ham luncheon meat
1 sirloin steak p person
1 pork loin cutlet p person
1 salmon (5 Oz) filet p person
1/2 lb sea scallops p person

Dairy
Low fat cottage cheese
Low fat milk or almond milk
Low fat Greek yogurt

Fresh Produce
2 Cups fresh blueberries
Oranges 1 p person
1 Sweet potato p person
Pears 1 p person
I head Romaine Lettuce
I large container baby spinach
I box Cherry tomatoes
2 Cucumbers
1 zucchini p person
1 lb whole Carrots
Celery
Bag kale 3 cups + 1 p person
Parsley bunch fresh
Onions
Garlic
Broccoli
I banana p person
1 bell pepper p person
1 lemon

Staples
Coconut oil
olive oil
Whole wheat bread
Almond flour
Whole wheat flour
Whole wheat pastry flour
Coconut flour
Sugar substitute
Baking powder
Almond butter
Protein powder
Dried navy beans
Pecans
Walnuts
Almonds
2 Containers  Chicken broth
1 can fire roasted tomatoes
2 cans green beans

Frozen
California Medley
Riced cauliflower
Brussel sprouts

Herbs and Spices
Dried Thyme
Salt
Sea salt
Pepper
Bay leaves
Bouillon cubes
Vanilla extract
Nutmeg
Cinnamon

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