The focus is on quality, sustainably sourced ingredients with minimal additives. I tend to repeat my lunch and breakfast options each day to make it easy and mindless. This plan allows some flexibility for the weekends. You can certainly repeat a dish or find another dish on my Instagram for those days!
Dinner:
Sunday – Burger Bowls
Monday – Angel Hair Pasta
Tuesday – Tacos
Wednesday – Lemon Chicken
Thursday – Power Bowls
Friday & Saturday are flex days and can always use other recipes from my page if eating at home.
Lunch:
Breakfast:
Sausage, Egg & Cheese Breakfast Sandwiches with 1/2 cup Greek Yogurt, Berries, Drizzle of Honey, 1 tsp chia seeds, 1 tsp hemp seeds
Snacks:
Alyssa Vegan Oatmeal Bites (love these for dessert too!)
Apple + Peanut Butter + Greek Yogurt (easy afternoon snack)
Ezekiel English muffin half with peanut butter (or ezekiel sprouted toast!)
Hard boiled eggs (can also buy pre-boiled to make it easy! Vital Farms boiled eggs are at Whole Foods & Sprouts)
Jerky sticks from New Primal, Archer or Chomps
Grocery List for 2 people:
Cost Estimate: $165 or $82/person, $5.50/meal including snacks
Notes for amounts to buy on each item:
Ground Beef – You can make burger patties into 5-7 oz depending on the person, and freeze the remaining.
Ground Turkey – I usually have enough taco meat leftover to make a taco the next day for lunch.
Chicken Breast – When you’re making the angel hair pasta on Monday night, go ahead and cook up the rest of the chicken breasts to use on your buffalo chicken wraps throughout the week. You will use sliced chicken breast instead of nuggets listed in the recipe. If you make the pasta (12 oz), and six 4 oz wraps (2 days a week (3 each day because one 4 oz wrap for you, two 4 oz wraps for a guy) – that will equal 2 lbs. If you are subbing chicken instead of steak on the power bowl, add an additional 8-12 oz.
Deli Turkey – If you make the caprese wraps 3 days a week, 1 wrap for you, 2 wraps for a guy per day, that would be about 2 lbs.
Eggs – You can certainly just scramble a big pan of these and put them on the sandwiches vs microwaving bowls individually (I just like doing it that way because it fits on the english muffin perfectly). I would recommend 2 eggs per sandwich so you can get enough protein. That would be 20 eggs total. You can boil the other 4 and have them as snacks throughout the week.
Protein Portion Sizes – Ideally, you want to eat .7-1 gram of protein per pound of body weight each day. Example: if you’re 150 lbs, you’d want to aim for 105-150 grams of protein or around 35-50 grams per meal (obviously some come from snacks too). So keep that in mind when deciding on protein portion size. Check out my post on the importance of protein, and how much protein is in a majority of protein sources we consume.
Protein examples from this meal plan:
⁃ 4 oz chicken breast is 35g
⁃ 4 oz of deli Turkey is 22g
⁃ 2 eggs is 12g
⁃ 2 applegate sausage patties is 10g
⁃ 3/4 cup greek yogurt is 16g
⁃ 5 oz ground beef is 28g
⁃ 6 oz ground turkey is 30g
⁃ 6 oz sirloin is 39g
⁃ 6 oz chicken thigh is 35g
List:
Protein:
1 lb Grass fed & finished ground beef (force of nature at HEB or Whole Foods, native rancher at Whole Foods, first light at Central Market)
1 lb free range ground turkey (HEB organic at HEB, Mary’s at Central Market, Diestel at Whole Foods)
1 lb pasture raised chicken thighs (look for cooks venture at HEB or Central Market, Mary’s or Bell & Evan’s at Whole Foods)
2 lb pasture raised chicken breast (8-12 oz for angel hair pasta, 3-4 oz per buffalo chicken wrap – look for cooks venture at Heb or central market, or Whole Foods has their own pasture raised)
1 8-12 oz grass fed & finished flank or skirt steak (or extra 8-12 oz of chicken above for power bowls) – Heb has a grass fed & finished sirloin, central market has a flank, Whole Foods has a skirt steak
In house roasted deli Turkey (3-4 oz per caprese wrap, so get however much you plan to make for lunch)
2 boxes applegate chicken sausage patties
12–18 vital farms pasture raised eggs (depends if you want 1 egg or 2 eggs in your breaky sandwich)
1 small carton of organic, free range or grass fed bone broth (I like Kettle & Fire, which you can find at Whole Foods, HEB or Central Market. Boneafide Provisions and FOND are also great choices).
*Note: a lot of this stuff I buy one week and it’s good for the next week too. So you can definitely get multiple meals out of some of these ingredients!
Produce
1-2 containers Organic blackberries
1 container Organic blueberries
1-2 containers Organic raspberries
Organic romaine lettuce
Organic grape or cherry tomatoes
1 white or sweet onion
1 organic sweet potato
1 head garlic
1 8 oz container of organic baby spinach + baby kale OR arugula
1 organic avocado
1 organic bell pepper
1 small container organic mushrooms (I like baby Bellas)
1 head of organic broccolini
1 bunch organic asparagus
1 bag organic jasmine rice
Fresh basil
Fresh cilantro
2 organic lemons
1 organic lime
Optional: organic apple for snack
Pantry
Optional: roasted red peppers (jarred)
1-2 bags of Tortillas – siete, Ezekiel sprouted or La tortilla factory organic
2 containers ezekiel sprouted English muffins (in freezer), second best option would be Dave’s killer bread rockin grains
1 box barilla protein plus angel hair (or thin spaghetti), or a one ingredient organic lentil spaghetti
Alyssa vegan bites (in deli/bakery)
Optional: pickles for burger bowls
Dairy
Stonyfield grass fed greek yogurt (can also do forager unsweetened, coconut cult plain or kite hill for dairy free)
12 slices grass fed cheddar cheese (organic valley slices, or block, kerrygold or raw farms)
1 container cream cheese (nancys probiotic from central market, or organic valley at Whole Foods, Heb organics at Heb – can also do miyokos or kite hill for dairy free)
1 bag organic Mexican shredded cheese (organic valley)
Optional: real food protein bars (in my Amazon storefront) for snacks
Condiments & spices: These are things I already have on hand and are a part of the meal plan but, if you have a different brand or something similar in your pantry already, use it! When it runs out you can refer back here for what to replace it with that may have better ingredients.
Brads organic or Santa Cruz organic peanut butter
Franks buffalo sauce
Organic yellow mustard
Organic local honey
Organic Balsamic vinegar or glaze
Optional: organic chia seeds & hemp seeds (I add these to my yogurt + berry bowl every day!)
Salt
Pepper
Siete taco seasoning or: salt, pepper, chili powder, cumin, onion powder, paprika, cayenne
Thyme, Rosemary (Sage – optional)
Sesame seeds
Chili paste or oil (if not then crushed red pepper + sesame oil)
Expeller pressed organic sesame oil (Central Market & Whole Foods have spectrum)
Minced ginger (can buy jarred from Central Market or Whole Foods, squeeze bottle from HEB)
Extra virgin olive oil (look for dark bottles not clear)
Hot sauce of choice (I love Cholula)
Enjoy! If this is something you like, please go comment on my latest instagram with your favorite meal. Thanks for your support! If you would be interested in a paid monthly meal plan, please email me at erin@keetowellness.com.
xo,
Erin
kee to wellness 