What We’re Eating (June, Week 1)

A few things to note before getting started:

This is my first time including a shopping list for a meal plan. If it at first glance it seems extensive, remember it contains a lot of staple items you likely already have at home. Which should make things easier! A few other things that I hope will make the week easier: using leftovers from one meal to make another (and using dinner leftovers for lunch) and a few make-ahead breakfast ideas.

As for the recipes, if it is available online, I have linked it for easy use. If it is taken from a cookbook, I have noted the title of the book. I strongly recommend the cookbooks utilized on this meal plan! They are a few of my favorites. But, of course, you can substitute a similar dish if you don’t have access to them (or sub something completely different, just know it will effect the included shopping list). You can also follow along on social media to see a few of the dishes being prepared!

This plan does not adhere to any trendy dieting method. I simply believe in: cooking real food, all things in moderation (some recipes are vegetarian, some involve responsibly sourced meat or seafood), and organic ingredients (seasonal and local whenever possible).

I try to be intentional about the nutrients in our food. If you would like more information on the nutritional content, please let me know. Also, I alter some of these dishes or serve them deconstructed for the kids. If you need help with kid serving ideas, don’t hesitate to ask.

S U N D A Y

breakfast: lemon poppy pancake bites

lunch: heirloom tomato sandwich with carrot sticks and pickles.

dinner: spatchcock grilled chicken and watermelon salad (save any leftover bits of that chicken and use the bones to make stock for tomorrow)

M O N D A Y

breakfast: overnight oats (pumpkin spice)

lunch: bbq chicken salad (leftover chicken, greens, leftover watermelon salad, and white bbq dressing )

dinner: hot and sour soup

T U E S D A Y

breakfast: blueberry muffin smoothie bowl

lunch: leftover hot and sour soup

dinner: miso fish, cucumber salad, and rice (recipe from Deep Run Roots calls for Flounder; I buy whatever is fresh and wild- never farmed)

W E D N E S D A Y

breakfast: kimchi quick fried rice with an egg

lunch: leftover fish salad (in the style of traditional tuna salad) on greens

dinner: veggie chili (my recipe, sub extra beans for bison) and cornbread

T H U R S D A Y

breakfast: overnight oats (chocolate peanut butter)

lunch: leftover chili

dinner: five spice meatballs (recipe from Spice Spice Baby) with salad

F R I D A Y

breakfast: french toast with chia jam (jam recipe from Spice Spice Baby)

lunch: sheet pan lunch (baked chicken tenders, sweet potato fries, and vegetables)

dinner: lentil pasta with roasted vegetables (leftover from lunch) and garlic ghee

S A T U R D A Y

breakfast: end-of-week veggie omelette

lunch: fridge forage salad

dinner: pork chops with miso-butter pole beans

S H O P P I N G  L I S T:

produce (fresh):

  • lemon
  • carrots
  • tomatoes
  • watermelon
  • mango
  • jalapeno pepper
  • cilantro
  • scallion
  • limes
  • bananas
  • cucumbers
  • red onion
  • lettuce greens
  • bell pepper
  • green beans
  • garlic
  • ginger
  • apples
  • blood orange (or other)
  • shitake mushrooms

produce (frozen):

  • blueberries
  • mixed berries (for chia jam)
  • broccoli
  • sweet potato fries
  • zucchini (or any medley for roasting)

pantry staples/spices/other:

  • pancake mix
  • poppy seeds
  • lemon essential oil (or extract)
  • tamari
  • mayo
  • pickles
  • maple syrup
  • honey
  • vanilla extract
  • chia seeds
  • tofu
  • kimchi
  • rice vinegar
  • apple cider vinegar
  • vegetable juice (V8 or similar)
  • spicy mustard
  • prepared horseradish
  • olive oil
  • quick cooking rolled oats (I use Bob’s Red Mill)
  • peanut butter
  • cocoa powder
  • chili garlic sauce
  • sesame oil
  • cornstarch
  • miso paste
  • brown rice
  • whole wheat bread
  • panko breadcrumbs
  • lentil pasta
  • cardamom
  • Chinese five spice
  • mirin
  • hot sauce
  • clove
  • cinnamon
  • black pepper
  • sea salt
  • all purpose flour

dairy:

  • plain greek yogurt
  • whole milk (or alternative)
  • pasture raised eggs
  • butter or ghee

meat:

  • whole, pasture raised chicken
  • wild caught fish
  • pork chops
  • 1/2 pound ground pork
  • 1/2 pound ground beef
  • chicken breasts (for baked nuggets, sourced from pastured chicken)

canned:

  • pumpkin
  • bean medley (I use kidney/black/pinto)
  • tomatoes
  • tomato paste