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


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!


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


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

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