Category: Meal Plans

by:  Melissa Sell & Kimberly Roberto

Shopping for healthy food on a budget can seem intimidating but there are ways to make it work.  Most healthy meals just require a few simple ingredients and take a very short time to make.  This 7 day meal plan is based on 1-2 people so adjust the amounts accordingly to feed more people.

All of the items are Advanced & Core Plan Approved
Grocery List

• 1 pound antibiotic free ground turkey  ($4.99 Whole Foods)
• 1 pound grass fed beef ($6ish)
• 2 pounds organic chicken ($8-12)
• 2 dozen eggs (hormone/antibiotic free- $3.99)
• 1 cans black beans ($2)
• 1 bag coconut flakes ($3ish)
• 2 cans coconut milk ($4)
• 1 box organic butter ($5ish)
• 1 jar almond butter ($4.99)
• 1 head org. kale ($2.49)
• 1 bag org spinach ($3ish)
• 1 can organic diced tomatoes ($2ish)
• 2 org. Granny smith apples
• 1 cucumber
• Org. red pepper, org green pepper
• 1 avocado
•  Head of broccoli
• 1 large onion
• ½ lb deli turkey ($3ish)
• Fresh strawberries ($3ish)
• Romaine Lettuce ($2ish)
• Small bag walnuts ($3ish)
• Small bag cashews ($2ish)
• 1 container hummus ($3ish)
• 1 can organic crushed tomatoes ($2ish)
• 1 quart organic chicken broth($3ish)

*hard to estimate price of some produce
Total= $60ish
Try to buy 1 item you can get a lot of uses out of per week (so it doesn’t get too expensive in one grocery store visit)
Ex: one week buy butter, the next olive oil, the next coconut oil
This way you can stock up and not need to buy them for a while after your first get them

7 Day – Meal Plan

Monday
Breakfast – 2 eggs scrambled in butter over a bed of spinach
Snack – Handful of cashews or coconut flakes
Lunch – Salad- kale, ½  cucumber, red pepper, black beans, olive oil, balsamic or apple cider vinegar
Dinner – Turkey burger w/ steamed broccoli
Use half of your turkey, mix in desired spices (curry and cumin are really good) and create 2 patties- cook in butter or coconut oil
Steam broccoli for 3 minutes

Tuesday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, spinach, coconut milk- add as much until you like the consistency
Snack – Granny Smith Apple with almond butter
Lunch – Leftover turkey burger with a salad
Dinner – Chicken with black beans and onions
Chop 1/3 of your onion and cook in down in butter, cook chicken (chop into chunks for quicker cooking) in same pan, heat black beans (you can add spices.  Eat with kale or spinach

Wednesday
Breakfast – 2 eggs scrambled and cooked in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety
Snack – Handful of coconut flakes
Lunch – Left over chicken with salad
Dinner – Tex Mex over kale with avocado
Put grass fed beef and the rest of the ground turkey in pan and cook through. Chop 1/3 onion, ½ green pepper, 1 clove garlic- sauté in butter for 3-5 minutes. Drain meat if necessary- add meat to veggies- add 1 can drained black beans and ½- 1 can tomatoes (depends how much liquid you want in there). Season with cumin and paprika.

Thursday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Apple with almond butter
Lunch – Left over Tex Mex with kale
Dinner – Curry Chicken – Cut up chicken and cook in butter. Add in chopped up onions, peppers and broccoli. Add in ½-1 can coconut milk and add spices (red curry or yellow curry)

Friday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Handful of coconut flakes
Lunch – Salad with left over curry chicken
Dinner – 2 eggs scrambled in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety

Saturday
Breakfast – 2 spoonfuls almond butter w/ sliced strawberries, coconut milk poured over and sprinkled with stevia
Snack – Hard boiled egg
Lunch – Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey (roll and then slice), poppy seeds (optional), olive oil, balsamic vinegar
Dinner – Quiche – chop deli turkey and any veggies you like.  Whip 6-8 eggs, add sea salt and pepper and veggies.  Butter a round baking dish, pour egg mixture in and bake at 350 degrees for about 20 minutes or until a toothpick comes out clean.

Sunday
Breakfast – Veggie Omelet – scramble eggs but don’t stir.  Let set underneath and carefully flip over.  Fill with desired filling and fold the egg over and slide on to a plate
Snack – Hummus with slices veggies
Lunch – Leftover Quiche and/or Lettuce wrap – spread hummus on lettuce leaves with turkey slices and any other desired toppings
Dinner – Beef Veggie Soup.- brown the remaining ½ lb ground beef.  Add salt (about 1 tsp), pepper, and ½ tsp chili powder.  Pour in undrained tomatoes, chicken broth, and any veggies you want.  Simmer for 10-15 minutes.