One week meal plan and grocery list

One-Week Meal Plan & Grocery List

This meal plan includes a grocery list and simple, healthy recipes to cover all five breakfasts, lunches, and dinners.  Prep on Sunday and enjoy some extra time throughout the work week!

Hello and thanks for stopping by today!  I hope you’ve had a good week.

When I thought about my goals for the blog this year (and I use that term loosely, since I never actually wrote anything down), I knew I wanted to focus more on creating value with each post.  I started Blunders and Absurdities as a fun side project and have no current plans to turn it into something different, but I still view it somewhat like a business.

One of the first ideas that came to mind when I planned out posts for the month was a meal plan, mostly because I wish someone would create these for me.  Even though I’m unemployed and have a lot of time.  So I sifted through my Pinterest profile and pages saved from Cooking Light and compiled a weeklong schedule of relatively healthy, inexpensive meals.  The quantities will serve two people but can be divided or multiplied easily.  Let me know what you think!

Meals

Monday
Breakfast: Peanut Butter Crunch Baked Steel Cut Oatmeal
Lunch: Greek Chicken and Vegetables
Dinner: Sausage Stuffed Shells with Spinach
Tuesday
Breakfast: Peanut Butter Crunch Baked Steel Cut Oatmeal
Lunch: Greek Chicken and Vegetables
Dinner: Sausage Stuffed Shells with Spinach
Wednesday
Breakfast: Egg Muffins
Lunch: Greek Chicken and Vegetables
Dinner: Herby Lentil and Sausage Soup
Thursday
Breakfast: Egg Muffins
Lunch: Herby Lentil and Sausage Soup
Dinner: Roasted Veggie Buddha Bowls
Friday
Breakfast: Egg Muffins
Lunch: Herby Lentil and Sausage Soup
Dinner: Roasted Veggie Buddha Bowls

meal plan chicken vegetables

You’ll find recipes at the end of the post.

Grocery List

Produce

  • 3 red onions
  • 1 large yellow onion
  • 2 sweet potatoes
  • 1 bunch kale
  • 2 1-pint containers cherry tomatoes
  • 1 9-oz bag spinach
  • 1 16-oz bag baby carrots
  • Fresh thyme (optional)
  • Fresh parsley (optional)

Dairy

  • 1 quart milk (any kind)
  • 7 eggs
  • Feta cheese
  • Ricotta cheese (4 oz)
  • Shredded mozzarella cheese (2 oz)

Protein

  • 6 chicken breasts
  • 2 15-oz cans chickpeas
  • Roasted peanuts (1/2 cup)
  • 24 oz fresh sausage
  • Lentils (1 1/2 cup)
  • Chicken stock (6 cups)

Grains

  • Brown rice (6 cups cooked)
  • Steel cut oats (1 1/4 cups)
  • Pasta shells (20 large)

Other

  • Maple syrup (1/4 cup)
  • White wine (1/2 cup)
  • 1 14-oz can diced tomatoes
  • 10 oz frozen spinach
  • 1 jar marinara sauce (optional)

groceries for meal plan

You’ll also need the following pantry staples:

  • Olive oil
  • Coconut oil
  • Peanut butter
  • Salt
  • Pepper
  • Garlic
  • Garlic powder
  • Cinnamon
  • Cumin
  • Dried basil (optional)
  • Dried oregano (optional)
  • Dried parsley (optional)
  • Dried rosemary (optional)

Recipes

Peanut Butter Crunch Baked Steel Cut Oatmeal

Greek Chicken and Vegetables

Line two baking sheets with aluminum foil and spray with cooking spray.  Cut 6 chicken breasts into half-inch pieces and 2 red onions into chunks.  Place in a single layer on the baking sheets along with all but 8-10 of the cherry tomatoes (you’ll use those in the egg muffins) and 1 can of rinsed and drained chickpeas.  Drizzle with olive oil and sprinkle everything with pepper, salt, garlic powder, dried basil, dried oregano, dried parsley, and dried rosemary.  Bake at 450 for 15-20 minutes.

Cook 6 servings of brown rice and divide among 6 containers.  Top with the chicken and vegetables when they come out of the oven and finish with feta cheese if desired.  Adapted from this recipe.

meal plan baked oatmeal

Sausage Stuffed Shells With Spinach

Egg Muffins

I cut this recipe in half to make 6 muffins.

Herby Lentil and Sausage Soup

I omitted the celery from this recipe (just not a fan), so you won’t see it on the grocery list.  Save a handful of spinach from the 9-oz bag for your egg muffins – you’ll find the soup still has plenty.  Finally, I listed the fresh herbs as optional because I always manage to let them go to waste, but feel free to buy them instead of using the dried versions.

Roasted Veggie Buddha Bowls

The olive oil marinade for the veggies along with the wine used to saute the kale serve as enough of a ‘sauce’ for me in this recipe.  However, the author also created a dressing to pour on top that includes include tahini, honey, salt, and olive oil if you’d like to make it.

meal plan muffins and oatmeal

Final Notes

You can prepare the stuffed shells, baked oatmeal, and Greek chicken and veggies on Sunday evening, and the remainder of the meals should take minimal time to whip up throughout the week.

I’m linking up with Andrea and Morgan today.

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