For next week's meal plan I am trying to keep everything under 30 minutes because, ain't nobody got time for that. When I do a meal plan, I am very conscious of the ingredients each recipe calls for. I don't want to waste something - especially if it's expensive, so I try and choose recipes that will use up the ingredients I need to buy.
Menu
Sunday Meal Prep Chili Roasted Cashews
Thai-Basil Beef bowls
Hard-boiled eggs
Sweet potato hash
Paleo sweet potato chili (freeze or refrigerate for dinner later in the week)
Optional: Mexican Black Beans (probably depends on when in the week you plan to eat them)
Weeknight dinners
Tom Kha soup
Tacos
Pork-fried rice
Grilled salmon with avo salsa and Mexican black beans
Paleo sweet potato chili
Grocery List
Note: All ingredients in red are things I typically ALWAYS have available in the pantry and would likely not be on my grocery list. I suggest you look them over and cross off any you keep stocked and don't need to have cluttering your list!
Produce
- 5 Avocados (more if you want some with your hash)
- 5 Limes
- 1 tsp Onion powder
- 2 Red onions
- 2 White onion, small
- 4 yellow onions
- 1 bunch green onions
- 2 bunch Cilantro, fresh
- Head of garlic
- 2 Jalapeno peppers
- 1 Jalapeno pepper, red (these seem to be hard to find, I used green and it was fine)
- Ginger (fresh - get a larger piece as it's used in a few recipes)
- 3 Bell peppers
- 2 tomatoes
- 1 Lemongrass
- 2 packages 8 oz Mushroom caps, white
- Bag or bunch of Carrots
- 3 cups Leafy greens - bok choy
- 1 cup Basil, fresh leaves
- 1 Basil, small fresh leaves
- purple cabbage
- 1 Seedless cucumber, medium
- 2 cups Sugar snap peas
- 5 Sweet potatoes (1 pound), medium-sized
- Head of cauliflower (optional, see taco information)
- Seafood
- 2 lbs Salmon
Meat- 2 Chicken breasts, medium
- 1/2 lb Ground pork (you could probably use a whole 1lb)
- 1 1/2 lbs Ground beef, lean
- 1 1/2 lbs 85% lean ground beef, lean
- 1-2lbs ground turkey (depends how much taco meat you want)
- Canned & Dry Goods
- 2 cans Tomato sauce
- 2-3 cans of tuna
- 1 14.5oz canTomatoes
- 2 15.5 oz cans Black beans
- 1 4 oz can Green chiles
- 4 cups Chicken broth
- 4 cups Coconut cream or coconut milk, canned
- 2 tsp Thai curry paste, red
- Brown rice
- Jasmine rice
- Corn Tortillas
- Refried or Pinto beans
Baking & Spices
- 1/2 tsp Ancho chili powder
- Paprika, powder
- Cumin, ground
- Cayenne pepper
- Chili powder
- Oregano
- Onion Powder
- Garlic Powder
- Red pepper flakes
- Garlic Salt
- Caldo De Tomate
Coconut sugar (regular would be fine too)
Oils & Vinegars
- 1 tbsp Olive oil, light
- Vegetable oil (or bacon grease)
- Coconut Oil
- Vinegar
Nuts & Seeds
- 3.5 cup cashews
Dairy
Cojita Cheese (optional)
6-12 eggs (I know, not actually dairy)
Condiments
Fish Sauce
Soy Sauce
garlic chili sauce
Kraut (optional for hash)
Sunday Meal Prep Recipes
Tuna Stuffed Avocado
Drain and empty tuna in a bowl, mix in about 1 tablespoon of mayo, half of a diced red onion and some kraut if you wish (red beet kraut is my fave with this). Then store in a tuperware. When you are ready to eat, cut an avocado in half, fill with tuna mixture and serve.
Sweet Potato Hash
Peel and dice 3 sweet potatoes and add to pan with diced bell pepper, 1/2 diced red onion, some garlic and s&p. Cook until potatoes are soft. Put in Tuperware to eat throughout the week by itself, with toast or an egg. I also enjoy this with red beet kraut.
Hard-Boiled Eggs
Place 6-8 eggs in a pot, cover with water. Bring water to a boil. Once the water boils, let cook for 12 minutes. Remove from stove and rinse with cold water. These instructions will give you a well-done hard-boiled egg, if you like your yokes less cooked, take them out after 5-7 minutes of boiling.
Chili-Lime Cashews
https://healthylittlepeach.com/recipe/chili-lime-cashews/
**This recipe calls for Tajin, I would honestly not buy a spice that I may never use again. Here is a substitute for it (I plan to use what I have to make something similar):
Ingredients
- 1 tablespoon chili powder chipotle powder, or paprika*
- 1 teaspoon lime zest approximately 1/2 lime.
- 1/2 teaspoon ground cumin.
- 1/4 teaspoon cayenne pepper powder.
- 1/4 teaspoon garlic powder.
- 1/4 teaspoon onion powder.
- 1/4 teaspoon ground coriander.
- 1/4 teaspoon salt.
- 1/8 teaspoon sugar
Thai-Basil Beef bowls
https://thecafesucrefarine.com/thai-basil-beef/
Crock-Pot Paleo Chili
https://www.pinterest.com/pin/58757970125111999/
Note: I am planning to eat this on Friday for an easy meal at the end of the week. If you are doing this, you should freeze and take out to thaw Friday morning or Thursday evening.
Meal Prep Tips
- If you have a rice cooker, get that started first
- Chop all veggies before you start, it's time consuming - but probably the most tedious part of the process
Weeknight Dinner lineup
Tom Kha Soup
Note: I would chop the lemongrass up smaller then the recipe says, I also added 2 drops food grade lemongrass essential oil (I love myself some lemongrass)
Taco Tuesday
- Pre-heat oven to 350 and place corn tortillas on a baking sheet. Let warm up in over for about 8 minutes. Depending on how many you want to make, you may need to do multiple batches. Another option would be to just heat in a pan.
- Brown ground turkey with cumin, garlic salt, paprika, chili powder & Caldo De Tomate
- Chop onions & tomatoes
- Slice purple cabbage
- Mix 2 avocados with some garlic salt for guacamole (obviously however you usually make guacamole works, I feel like it's a personal preference)
- Heat up refried beans on the stovetop or in the microwave (or use pinto beans instead)
- OPTIONAL: clean and cut cauliflower in small pieces. Spread out on a baking sheet and toss with a tablespoon of avocado or olive oil. Season with cumin and garlic salt and roast. This is a good substitute for someone who doesn't eat meat, or it's honestly just a delicious side!
- You could serve with Cojita or cheddar cheese if you eat dairy
- Tip: I roasted the cauliflower, and prepared all of the veggies and grated the cheese long before it was dinnertime. You could do this in the morning before work or during the day whenever you have time. If took me under 20 minutes from start to finish including clean up! Then when it was time to actually cook dinner all I had to do was cook the meat, heat the beans and warm the tortillas (about 15 minutes)
Pork Stir-Fry
Grilled Salmon with Avo Salsa & Mexican Black Beans
Note: I omit the cojita because we are dairy free.Paleo Chili
If you froze the chili, take out to thaw in the morning and reheat!