Here is my meal plan for the week, complete with recipe links, a consolidated grocery list, and helpful tips. I hope this makes planning your week easier and more enjoyable.
*Note: I did not include common pantry spices in the grocery list.
Breakfasts: Pizza Breakfast Casserole
- 12 eggs
- Italian seasoning
- Onion
- 1 green pepper
- 1 red pepper
- Ground Italian sausage (or ground turkey if making your own)
- 10–12 regular or turkey pepperoni slices
- 1 (14.5 oz) can diced tomatoes
Lunches: Buffalo Tuna
- 2 cans tuna
- Carrots
- Celery
- Avocado oil mayo (I use Sir Kensington’s)
- Frank’s RedHot
- Fresh dill
Sunday: Old Bay Wings with salad
- 3 lbs chicken wings
- Baking powder
- Lemon
- Old Bay or similar seasoning
- Ghee
Monday: Southwest Salmon Cakes with Avocado Ranch Aioli
- 4 (6-oz) cans salmon, skinless and boneless
- Red onion
- Cilantro
- Coconut aminos
- Dijon mustard
- Mayo
- Eggs
- Almond flour
- Ghee
- Avocado
Tuesday: Slow Cooker Tortilla Chicken Chili
- 1.5 lbs chicken breasts
- 15 oz can white northern beans (omit for Paleo)
- Canned diced tomatoes
- 4 oz diced green chiles
- Jalapeño pepper
- Chicken broth
- Kite Hill cream cheese (or preferred dairy-free alternative)
Wednesday: Whole30 Fish & Chips
- 1.5 lbs cod fillets (about 3)
- Ghee
- Egg
- Almond flour
- 1 lb baby potatoes
- Mayo
- Frank’s RedHot
- 1 pickle
- Apple cider vinegar
Thursday: Whole30 Sloppy Joe Bowls
- 1 lb ground beef
- Red onion
- Tomato paste
- Marinara sauce
- Minced garlic
- Coconut aminos
- Dijon mustard
- Hot sauce
- Apple cider vinegar
- Spaghetti squash
- Broccoli
Friday: Paleo Swedish Meatballs (turkey version, served over cassava pasta)
- 1 lb ground turkey (or pork)
- Onion
- Egg
- Almond flour
- Allspice
- Ghee
- Tapioca flour
- Chicken or beef broth
- Coconut aminos
- Coconut cream or full-fat coconut milk
- Lemon
- Nutmeg
Grocery list summary (combine quantities based on how many people you serve):
- Eggs
- Chicken wings, breasts
- Ground beef, ground turkey, Italian sausage
- Canned salmon, canned tuna
- Cod fillets
- Baby potatoes
- Spaghetti squash
- Broccoli, mixed salad greens
- Onions, red onion, green pepper, red pepper
- Carrots, celery
- Avocado
- Ghee
- Almond flour, tapioca flour
- Coconut aminos, coconut cream
- Tomato paste, marinara, canned diced tomatoes
- White northern beans (optional)
- Dijon mustard, mayo, avocado oil mayo
- Frank’s RedHot, other hot sauce
- Pickles, apple cider vinegar
- Fresh cilantro, fresh dill
- Green chiles, jalapeño
- Baking powder, lemon
Tips and notes:
- Adjust quantities to suit the number of people you’re feeding and leftovers you want for lunches.
- Many of these recipes are easily adapted for Paleo or dairy-free diets by swapping in recommended alternatives (I’ve noted substitutions where relevant).
- Prep shortcuts: chop vegetables ahead, drain canned fish, and portion proteins into meal-sized containers to speed weeknight cooking.
- Reuse ingredients across meals to reduce waste and simplify shopping (for example, red onion appears in several recipes).
That’s the weekly plan. If you’d like a printable grocery list organized by store section or a scaled version for fewer/more servings, I can create that for you. Cheers to a delicious week!
xo,
Mary