One Healthy Meal at a Time

One Healthy Meal at a Time

Grocery List for 1-2 people

 

Meat

½ lb of Bacon

6 Boneless, Skinless Chicken Thighs

2 lbs ground turkey

1 lb ground beef

3-4 lbs chicken breast/tenderloin

1 lb breakfast ground breakfast sausage

½-1 lb deli meat

 

Dairy/Eggs

Large container of plain nonfat greek yogurt

18 eggs

 

Pantry

Coconut oil

Sage

Curry powder

Cinnamon

Ginger

Turmeric

4  (15 oz) cans fire-roasted tomatoes

2 can pureed pumpkin

Chili spice

Chicken broth or bouillon

Mayo

1 lb nuts of choice

1 jar of nut butter of choice

dijon

 

Produce

5 Onion

2 bulbs Garlic

3 c frozen peas or green beans

Head of cauliflower

1 butternut squash

2 bell peppers

1 zucchini

Large container of mixed greens

Cilantro

1 red bell pepper

1 yellow bell pepper

2 cucumber

16 oz frozen spinach

3 tomatoes

Green onions

3 c mushrooms

 

Day 1

Breakfast – 1 serving of Egg Bake

Snack – 1 c veggies and ¼ c nuts

Lunch – BBQ Chicken Salad on mixed greens

Snack – 1 piece of fruit and ½ c plain nonfat greek yogurt with stevia

Dinner – Pumpkin Chili with salad

Snack – 1 piece of fruit

 

Day 2

Repeat Day 1

 

Day 3

Breakfast – Egg Bake

Snack – ½ c plain greek yogurt with 1 serving of fruit ( ½-3/4c)

Lunch – tossed salad with grilled chicken

Snack  – 1 c veggies with ¼ c nuts

Dinner – One Skillet Chicken and butternut Squash with salad

Snack – 1 piece of fruit

 

Day 4

Repeat Day 3

Day 5

Breakfast – plain greek yogurt with 1 piece of fruit and ¼ c nuts

Snack – 1 c veggies and 2 hard boiled eggs

Lunch – tossed salad with chicken

Snack – 2 slices of deli meat with cucumber spears and dijon

Dinner – Beef and Curry Vegetables with salad

Snack – 1 piece of fruit

 

Day 6

Repeat Day 5

 

Day 7

Leftovers

 

Beef curry and vegetables

https://wholenewmom.com/recipes/pakistani-kima/ – sub cauliflower for potatoes

 

One Skillet Chicken and butternut squash

http://www.eatyourbeets.com/recipes/one-skillet-chicken-thighs-with-butternut-squash/

 

Pumpkin Chili

http://www.thespunkycoconut.com/2013/11/pumpkin-paleo-chili/ – add 1 chopped zucchini and 1-2 chopped bell peppers

Egg Bake

https://www.pinterest.com/pin/216595063309686886/

BBQ Chicken Saladhttps://www.thepinningmama.com/barbecue-chicken-salad-paleo-whole30-compliant/

 

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