Whole Foods Cookery

Whole food recipes to lower chronic inflammation

  • Home
  • About Me
  • Breakfast
  • Dinner
  • Sides
  • Dessert
  • Lifestyle
    • Meal Plans
    • Fitness

Meal Plans

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to email a link to a friend (Opens in new window)
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

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to email a link to a friend (Opens in new window)

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!

Subscribe to Blog via Email

Enter your email address to receive notifications of new posts by email.

Join 100 other subscribers

Popular Recipes

  • Air Fryer Banana Bread (gluten-free)
    Air Fryer Banana Bread (gluten-free)
  • Immune Boosting Chicken Soup
    Immune Boosting Chicken Soup
  • Chickpea Curry
    Chickpea Curry
  • No Bake Peanut Butter Protein Balls
    No Bake Peanut Butter Protein Balls
  • Cottage Cheese Blender Pancakes
    Cottage Cheese Blender Pancakes

Tags

  • 20 minutes
  • almond flour
  • antiinflammatory
  • budget friendly
  • chicken
  • coconut
  • cookies
  • dairy free
  • dessert
  • dinner
  • easy
  • fiber
  • gluten free
  • grain free
  • keto
  • oats
  • paleo
  • protein
  • sugar free
  • walnuts

Categories

  • Breakfast
  • Dessert
  • Dinner
  • Fitness
  • Sides
  • Elara Pro by LyraThemes.com
  • Made by LyraThemes.com