Kelly’s Thought for Food- Weekly Meal Plan + Shopping List: Week 3

So, what have we got on tap for this next 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 baked good, because I love sweets and try to have at least something every week on hand to tend to my cravings!

Shopping List for the Week

Lunch/Dinner Ingredients

  • Produce
    • 8 oz mushrooms
    • 1 can sliced Pepperoncini
    • 1 yellow onion
    • 1 red onion
    • 1 bunch kale
    • 1 head of garlic, or use ground
    • 1 head cauliflower
    • 1 head broccoli
    • 2-3 red bell peppers
    • 1 green bell pepper
    • 3 carrots
    • 1 lime
    • 1/2 cup frozen or fresh corn
    • 1 avocado
  • Proteins
    • 1 block of tofu
    • 1 lb soy chorizo or regular meat crumbled
  • Grains/Beans
    • 1/4 cup crackers (I use simple mills almond crackers that we have already)
    • 1 everything bagel or bag of croutons
    • 2 cups brown rice
    • 2 cups black beans, or 2 cans
    • 2 cups white beans, or 2 cans
    • 1 loaf sourdough
  • Baked Goods
    • 1/2 cup whole wheat flour
    • 2 1/2 cup all purpose flour
    • 1/2 cup active dry yeast
    • 3 tsp baking powder
    • 2 teaspoon cornstarch or arrowroot starch
    • Cocoa powder or cacao powder
    • vanilla extract
  • Pasta
    • 1 lb penne or spiral pasta
  • Dairy/Non-Dairy
    • 4 oz mozzarella cheese
    • 2 tbsp butter
    • 1 3/4 cup almond milk
    • 1/2 cup sharp cheddar cheese
    • 2 eggs
    • 2 oz Parmesan cheese
  • Seasonings
    • Italian seasoning
    • 2-3 tablespoons nutritional yeast
    • Ground thyme
    • 1 bunch thai basil (optional)
  • Condiments & Oils/ Sauces
    • 1/4 cup pesto or red sauce
    • 1 cup vegetable broth
    • 1 can coconut milk
    • 3 tablespoons red curry paste
    • 4 tablespoons honey
    • 1 tablespoon soy sauce
    • 3/4 cup peanut butter or another nut butter
    • maple syrup
    • Coconut oil
    • Olive oil
    • 1 cup salsa
    • 1 can diced tomatoes
    • apple cider vinegar
    • Caesar dressing, I like Primal Kitchen’s Vegan Caesar dressing

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
  • Greek Yogurt

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 this week I will make a big batch of black beans to have on hand for various taco bowls or my favorite tacos.

  • Leftovers
  • Salad with fixings
    • Fixings to include chickpeas, avocado, and chopped up veggies like peppers, carrots and cucumber
    • Dressing: Tahini dressing from Magic salad or low sugar store bought dressing

Dinner:

Sunday: Homemade Mushroom and Pepper Pizza night! *Dough recipe here.

Monday: Kale Caesar Salad (*kale, bagel croutons, park, and Primal Kitchen’s vegan caesar dressing) + Mia’s Baked Cauliflower Mac & Cheese

Tuesday: My Taco Bake

Wednesday: Flex Night/ Take Out or roasted veggie skillet for an easy night

Thursday: Jessica’s Thai Red Curry with Tofu

Friday: Nick’s Savory Beans and Sourdough (recipe to be posted on instagram)

Saturday: My Everyday Pancakes for Breakfast for Dinner

Sweets & Treats

My Homemade Frozen Peanut Butter Cups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s