Kelly’s Thought for Food- Weekly Meal Plan + Shopping List: Week 1

I’ve gotten this request a few times: How do you shop, cook, and plan out your meals for a week? Well, your wish is my command! I figured if I do it for every upcoming week, I might as well share it with y’all in hopes that it can take some of the planning out of your week and help with any prep!

So, what have we got on tap for this first week of meals? Well I’ve put together a shopping list that includes all ingredients for dinners and lunch, and some optional items if you plan to add in breakfast items. I of course added in at least one snack and one baked good, because I love sweets and try to have at least something every week on hand to tend to my craving!

Shopping List for the Week

Lunch/Dinner Ingredients

  • Produce
    • 2 heads cauliflower
    • 2 broccoli crowns
    • 2 bunches kale
    • 1 bag or 2 cups arugula
    • 8 cups Salad Mix or Mixed Greens
    • 6 cups spinach (fresh or frozen)
    • 1 yellow onion
    • 2 shallots
    • 1 garlic head
    • 1 jalapeno
    • 1 bunch asparagus
    • 3 cups corn (frozen or fresh)
    • ½ cup peas (frozen or fresh)
    • 1 bunch green onions
    • 1 bunch parsley or cilantro
    • 1 bunch chives
    • 5 limes
    • 2 lemons
    • 2 avocados
    • 2 small cucumbers
  • Proteins
    • 1 pack firm/extra firm tofu
  • Grains/Beans
    • 1 cup quinoa
    • 2.5 cups dried chickpeas or 2 can
    • 4.5 cups white or brown rice
  • Baked Goods
    • ½ cup whole wheat flour (can sub for all purpose, if needed)
    • 1 cup all purpose flour
    • ¾ cup almond flour (can sub for all purpose, if needed)
    • ¾ cups oats
    • 2 tbsp arrowroot flour or cornstarch
    • Salt
    • Active dry yeast
    • ½ cup chocolate chips (I prefer dark chips)
  • Pasta
    • Fresh ravioli (or frozen)- mushroom or other
  • Dairy
    • 6 oz feta cheese
    • ½ cup sharp cheddar or Monterey jack cheese
    • Pesto – store bought or find recipe for homemade
    • 8 oz mozzarella
    • 4 cans coconut milk
  • Seasonings
    • *check your pantry before buying
    • Chipotle powder
    • Smoked paprika
    • Garlic powder
    • Turmeric
    • Red pepper flakes
    • Ground ginger
    • Sesame seeds
    • ½-3/4 cup breadcrumbs
    • Vanilla extract
  • Condiments & Oils/ Sauces
    • *check your pantry before buying
    • Olive oil
    • 1 tbsp coconut oil (could sub for another oil if needed)
    • 3 cups vegetable broth
    • ½ cup Almond Butter
    • Apple cider vinegar
    • Sesame oil (can use other oil if needed)
    • 4 tbsp Honey or agave
    • 2 tbsp Dijon mustard
    • Peanut butter
    • Soy sauce
    • Chili garlic sauce or Harissa
    • Maple syrup
    • Hot sauce

Breakfast Ingredients, if adding into shopping list:

  • 1.5 cups steel cut oats
  • 5 cups Almond Milk
  • 1 bag of frozen spinach
  • 1 bag of frozen fruit (peaches, mango, blueberries or pineapple)
  • 1 cup of chia seeds
  • Cinnamon
  • Protein powder, optional

Weekly Menu

Breakfast:

I tend to trade off between overnight oats and smoothies throughout the week. Mix and match, add toppings, that’s what I love most about breakfast, it’s whatever you are craving!

Lunch:

Most of the week, we tend to try and eat leftovers from dinner but occasionally there are days we want something else or run out of leftovers, so I try to make a big batch of something at the start of the week to have on those days!

Dinner:

Sunday: My All the Greens Pizza

Monday: My Magic Salad

Tuesday: Spicy Peanut Butter Tofu and Rice

Wednesday: Flex Night/ Take Out or Black Bean Tacos for those cooking in

Thursday: Air Fryer Sesame Cauliflower and Stir Fry Broccoli

Friday: Quick Mushroom Pasta and Roasted Asparagus (recipe to be posted)

Saturday: Creamy Turmeric Coconut Chickpea Rice Bowl

Sweets & Treats

My Vegan Coconut Lime Sorbet (recipe coming this week!)

Cookie Dough Bites for snacking

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