Real Life Meal Planning

Real Life Meal Planning

Shopping List for 1-2 people



1.5 lb flank steak

4 lb chicken



4 crowns Broccoli

Fresh or frozen berries ( 4 cups)

Fruit for snacking (1-2 pieces day)

Large container of spinach

Veggies to add to salad and enough for snacking 1-2 c per day



3 Oinons

2  bell pepper

2  zucchini

Garlic 2 bulbs

1 lime

1 apple for cooking

1 banana for cooking

1 carrot for cooking

2 stalks of celery for cooking




Soy sauce

1 c beef broth

Pack of chicken bouillon

Sesame oil

Brown sugar or honey (1 c)

Corn starch

Crushed red pepper

2 Can of coconut milk ( low fat)

1 can white cannelli beans

1 can pumpkin puree

Almond flour

Bay leaf



Red curry paste

Nut butter of choice

Brown rice or quinoa

Fish sauce

Canned tomatoes  ( 14.5 oz)



Lime juice

Sweet thai chilli sauce



Pumpkin pie spice ( or a mix of nutmeg cinnamon and cloves)


Almonds 2 c

pecans 1 c


Plain Greek Yogurt

18 eggs

Low fat cottage cheese ( large container)

Parmesan cheese

Mozzarella cheese sticks 12 ct.

Butter or coconut oil

Day 1

Breakfast – Pumpkin Bake 1 serving

Snack – 2 hard boiled eggs

Lunch – Garlic Roasted Broccoli Salad 1 serving

Snack – 1 c cottage cheese with ½ c berries

Dinner – Red Curry Coconut Chicken ( 1 serving plus ½ c brown rice or quinoa)

Snack – 1 piece of fruit

Day 2

Repeat Day 1

Day 3

Breakfast – plain greek yogurt with ¼ c nuts and stevia

Snack – 2 string cheese and 1 c veggies

Lunch – tossed salad and grilled chicken

Snack – 1 c veggies with 2 hard boiled eggs

Dinner – Tuscan Veggie Soup and tossed Salad

Snack – 1 piece of fruit

Day 4

Repeat Day 3

Day 5

Breakfast – Dutch Baby with berries

Snack – 1 c plain greek yogurt and ¼ c nuts and stevia

Lunch – tossed salad and 2 string cheese

Snack – 1 c veggies and 1 T nut butter

Dinner – Slow Cooker Broccoli and Beef with ½ c brown rice

Snack – 1 piece of fruit

Day 6

Repeat Day 5

Day 7


Links for Recipes 
Tuscan Vegetable Soup

Red Curry Coconut Chicken

Pumpkin Bake

Slow Cooker Broccoli Beef

Almond Dutch Baby


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