Mama’s FriYay Tip – Meal Planning & Shopping List
Today’s video is a deep-dive into meal planning for health, happiness and to get BEACH BODY ready (yes, you have time!)…
**THIS is a FREE viewing of my Mind, Body & Spirit Video on Meal Planning***
After this 30 minute video, please review the sample WEEKLY meal plan – AND – the corresponding shopping list. It’s Friyay, so before your busy week starts, try creating YOUR weekly plan, go shopping (for pantry and fresh items), and of course, please join my Love & Yum FB group so you can ping me with any questions, concerns or ideas you might have!
| SAMPLE: Weekly Meal Plan & Shopping List | |||
| Day | |||
| Sunday | |||
| Breakfast | Overnight oats w/ Blueberries & Pumpkin Seeds | Green/hibiscus/dandelion tea | |
| AM Snack | Lemon/Cucumber ice water | ||
| Lunch | Salad w/ cubed chicken (from roast chicken breast) | ||
| Snack | Veggie juice (apple, carrot, zucchini, lemon, cayenne) | ||
| Dinner | Brown rice pasta w/ tomatoes, onion & mushrooms, spinach, garlic & herbs – avocado oil | ||
| Monday | |||
| Breakfast | Morning Glory Muffin | Green/hibiscus/dandelion tea | |
| AM Snack | Lemon/Cucumber ice water | ||
| Lunch | Chicken soup w/ tomatoes, onion, rice (made from leftover chicken) – turmeric, garlic, paprika/cayenne, nutmeg, low sodium chicken stock | ||
| Snack | Sliced cucumber & carrots w/ hummus | ||
| Dinner | Cod/white fish over rice w/ side salad, lemon dressing – use “popped” cumin seeds, turmeric & lemon in oil for dressing | ||
| Tuesday | |||
| Breakfast | Avocado Smoothie | Green/hibiscus/dandelion tea | |
| AM Snack | Lemon/Cucumber ice water | ||
| Lunch | Brown rice pasta w/ tomatoes, onion, spinach & mushrooms, garlic & herbs – avocado oil | ||
| Snack | Avocado Smoothie | ||
| Dinner (Takeout) | Sashimi, seaweed salad, avocado/cucumber roll w/ brown rice | Vodka/soda/lemon cocktail | |
| Wednesday | |||
| Breakfast (OUT) | Omelete with onion, tomato, spinach and turkey bacon | Green tea | |
| AM Snack | Lemon/Cucumber ice water | ||
| Lunch | Salad w/ 4 grilled shrimp, sliced avocado, fennel bulb, parmesan cheese w/ lemon dressing | ||
| Snack | Morning glory muffin | ||
| Dinner | Vegetarian chili (beans, carrots, celery, herbs) organic corn chips, dollop of 0% fat organic yogurt | ||
| Thursday | |||
| Breakfast | Organic 0 fat yogurt, berries, pumpkin seeds, honey | Green/hibiscus/dandelion tea | |
| AM Snack | Lemon/Cucumber ice water | ||
| Lunch | Chicken soup w/ tomatoes, onion, rice (leftover) – turmeric, garlic, paprika/cayenne, nutmeg, low sodium chicken stock | ||
| Snack | Apple w/ nut butter | ||
| Dinner (OUT) | Salmon, brown rice, roasted veggies | 1 glass of Rose | |
| Friday | |||
| Breakfast | Morning Glory Muffin | Green/hibiscus/dandelion tea | |
| AM Snack | Lemon/Cucumber ice water | ||
| Lunch (OUT) | Pizza: GF pasta w/ broccoli-rape & sausage in garlic & oil | ||
| Snack | 2 clementines & handful of raw nuts (almonds) | ||
| Dinner | Vegetarian chili (beans, carrots, celery, herbs) organic corn chips, dollop of 0% fat organic yogurt | tequila, grapefruit, lime, cayenne, agave cocktail | |
| Saturday | |||
| Breakfast | Blueberry Pancakes w/ protein powder, flax,oatmeal, chia & berries (honey or a little syrup) | Green/hibiscus/dandelion tea | |
| AM Snack | Lemon/Cucumber ice water | ||
| Lunch | Rice & lentils w/ Indian Spices | ||
| Snack | Sliced cucumber & carrots w/ hummus | ||
| Dinner (OUT) | Rack of lamb w/ roasted potatoes & salad with lemon & oil | 1 glass of red wine | |
| Dessert (OUT) | Berries w/ fresh whipped cream | ||
SHOPPING LIST BASED ON WEEKLY MEAL PLAN
| Est. cost | Weekly Shopping List | Pre-Purchased Pantry** Items | |||||
| $1.00 | 2 clementines | Love & Peas Protein Powder | |||||
| $3.00 | 6 Lemons | 2 boxes low sodium chicken stock | |||||
| $1.00 | 2 limes | Brown rice | |||||
| $1.50 | 3 cucumbers | organic lentils | |||||
| $2.00 | 2 Zucchinis | Tinkyada pasta | |||||
| $1.50 | 2 apples | Cayenne pepper | |||||
| $3.00 | Large box mixed greens | turmeric | |||||
| $1.50 | celery | cumin seeds | |||||
| $3.00 | 6 large carrots | green tea | |||||
| $3.00 | 1 box cherry tomatoes | hibiscus tea | |||||
| $2.00 | 2 vidalia onions | dandelion tea | |||||
| $3.00 | 1 package gourmet mushrooms | avocado oil | |||||
| $3.00 | 3 avocados | olive oil | |||||
| $2.00 | 1 pineapple | organic apple cider vinegar | |||||
| $0.50 | 1 head of garlic | dried Italian herb mix | |||||
| $2.50 | 1 small tub hummus | pink sea salt | |||||
| $1.00 | fresh herbs: dill, parsley or cilantro | black pepper | |||||
| $4.00 | 1 dozen organic eggs | Nutmeg | |||||
| $3.00 | 1 small box/bag baby spinach | ground cumin | |||||
| $4.00 | 3 cans organic navy beans | chili powder | |||||
| $3.00 | 0% organic plain yogurt – 32oz container | bay leaf | |||||
| $12.00 | Blueberries, Raspberries and/or Blackberries | curry leaf | |||||
| $2.00 | 1 fresh fennel bulb | organic tomato paste | |||||
| $4.00 | Shaved parmesan | vanilla extract | |||||
| $10.00 | Cod | unsalted pumpkin seeds | |||||
| $10.00 | 4 large shrimp | local honey | |||||
| $4.00 | 1 large container plain Zico coconut water | nut butter | |||||
| $5.00 | Organic quick oats | organic corn chips | |||||
| $10.00 | 1 Roasted Chicken | raw almonds | |||||
| $2.00 | 1 grapefruit | Pamela’s Pancake Mix | |||||
| $3.00 | coconut milk – unsweetened | agave | |||||
| $110.50 | ground flax/chia | ||||||
**You’ll need to buy fresh (local/organic) produce and meat/fish/etc. weekly. These items are simply for your pantry that can be used for weeks/months. Please contact me via the FB group w/ any questions. Thank you for your participation! Honor yourself and your effort in creating a happier & healthier life for yourself and your loved ones!
Love & yum,
Lindsay