Whole Foods Cookery

Whole food recipes to lower chronic inflammation

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Meal Plans

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Meal Plans

Meal Plan

Monday: Vegetarian Southwestern Quinoa with a green salad

Tuesday: Maple Mustard Chicken with quinoa or rice and Roasted Garlic Mashed Cauliflower

Wednesday: Meatballs with Zucchini Tomato Sauce over whole-grain pasta or veggie noodles (spaghetti squash, zucchini, etc).

Thursday: Kale Caesar Salad with rotisserie chicken

Friday: Night out or leftovers! We usually go out to eat for date night, so enjoy your night!

Saturday: Beef Bolognese with spaghetti squash

Sunday: Salmon with Guacamole

Snacks/Desserts: No-Bake Peanut Butter Protein Balls

 

Shopping List (for dinners/sides only):

Produce:

  • 1 sweet potato
  • 1/2 red bell pepper
  • 2 onions
  • 1 poblano pepper
  • Cilantro
  • Parsley
  • Thyme
  • 1 lime
  • 1 zucchini
  • 10 garlic cloves (or minced garlic)
  • 1 cup + 4 oz mushrooms
  • veggie noodles (if not using pasta)
  • 2 avocados
  • cherry tomatoes
  • 1 shallot
  • Lemon or lemon juice
  • 1 spaghetti squash
  • 1 cauliflower
  • 1 head kale

Frozen:

  • Corn

Spices:

  • cumin
  • oregano
  • basil
  • onion powder
  • garlic powder
  • rosemary

Canned/Dry Goods:

  • 1 can chickpeas (garbanzo beans)
  • 1 1/2 cups black beans
  • 28 oz can tomato puree
  • 24 oz can tomato puree
  • 15 oz can diced tomatoes
  • Quinoa
  • Caesar dressing
  • Pasta (if not using veggie noodles)

Baking:

  • extra virgin olive oil and/or avocado oil
  • almond flour
  • maple syrup

Meat/Poultry/Fish:

  • 1.3 lb + 10 oz ground beef
  • 3 chicken breasts
  • 2 lbs salmon fillets

Dairy:

  • butter
  • heavy cream
  • sour cream or plain greek yogurt
  • fresh pecorino or parmesan cheese
  • eggs

Misc.:

  • Dijon mustard

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Welcome!

I'm Mackenzie Stevens! I'm a wife, recipe creator, health enthusiast, and fitness lover! I love creating healthy recipes based on whole food ingredients. I hope you enjoy these recipes as much as we do!

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Tags

  • 20 minutes
  • advanced
  • almond flour
  • antiinflammatory
  • breakfast
  • budget friendly
  • chicken
  • coconut
  • dairy free
  • dessert
  • dinner
  • easy
  • gluten free
  • grain free
  • keto
  • paleo
  • protein
  • salad
  • soup
  • sugar free

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  • Dessert
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