Real Food Meal Plan Kit: February 10-23


It’s time.

Time for a new two week meal plan.

I’ve been so encouraged, since introducing the new plan, to receive many thoughtful comments. So many of you have written to express your gratitude for the plan. I love hearing your comments on the delicious recipes you’re making for your family.

Below, you’ll find a new plan. Some recipes are repeated, some are new.  Under the meal plan, you will find a shopping list. I don’t include quantities as each family can vary in how much they will eat, but the list is ready to go, ready for you to calculate quantities, cross-off, add-to, whatever best suites your family’s meals.

I’m often asked my favorite real food brands, so many products in the shopping list are hyperlinks (blue). When clicked these links will take you to the very product I use. These are some of the great organic, real food-committed brands.

This meal plan is created to be as resourceful as possible. From reusing chicken meat to using the same veggies and spices to recreate multiple meals. There are no fancy or complicated ingredients, just real food meals made with real food ingredients you may already have stocked in your pantry, fridge, and freezer.

I’ve also created a Pinterest Board just for the month of February with these recipes (along with a few other ideas, in case, you need some). I invite you to follow me on Pinterest as every month I create a new board specifically for pinning delicious and nourishing recipes.

This meal plan is not gluten-free. If you are looking for a fabulous gluten-free meal plan with a shopping list, I encourage you to check out the Nourishing Home and Real Food Outlaws.

If you are interested in learning more about the logistics of meal planning, you can read more here.

I don’t include lunches in this meal plan, as we often eat leftovers.


Download the printable meal plan (pdf)


Meal Plan

Shopping List


  1. raw milk
  2. plain whole-milk yogurt
  3. cream
  4. mozzarella cheese
  5. gruyere cheese (or just more cheddar for the quiche)
  6. cheddar cheese
  7. blue cheese (or sub feta for cobb salad)
  8. feta cheese
  9. parmesean cheese
  10. pastured butter


  1. pastured eggs
  2. 3 whole pastured chickens
  3. bacon (I like Applegate brand)
  4. 2 lbs grass-fed ground beef
  5. Steak
  6. white fish (such as Tilapia)
  7. 4 salmon fillets
  8. homemade chicken stock
  9. homemade beef stock


  1. carrots
  2. potatoes
  3. leek
  4. kale
  5. mushrooms
  6. sweet potatoes
  7. spinach
  8. lettuce
  9. swiss chard
  10. green onions
  11. green beans
  12. shallots
  13. red potatoes
  14. beets
  15. fresh herbs: rosemary, basil, cilantro, chives, parsley (optional)
  16. lemons
  17. tomatoes
  18. bell peppers
  19. white (sweet) onions
  20. garlic
  21. apple (or apples, if making applesauce for bread)
  22. lime
  23. avocados
  24. bananas
  25. red onion
  26. seasonal fruit of choice for breakfast and fruit salad
  27. veggies for salad
  28. orange Juice
  29. ginger


  1. blueberries
  2. strawberries
  3. pineapple chunks
  4. corn
  5. peas

Dry Goods

  1. rice
  2. active dry yeast
  3. whole wheat flour
  4. white flour
  5. sucanat
  6. good-quality salt
  7. baking powder
  8. baking soda
  9. organic soy sauce
  10. dijon mustard
  11. 2 can diced tomatoes
  12. 1 can tomato paste
  13. raw honey
  14. black beans-dry
  15. red beans-dry
  16. organic tortillas
  17. package macaroni noodles
  18. sesame oil (or use olive oil for salmon)
  19. olive oil
  20. coconut oil
  21. balsamic vinegar
  22. apple cider vinegar
  23. maple syrup
  24. rolled oats (not instant or steal cut)
  25. raisins
  26. panko bread crumbs
  27. gelatin or this
  28. ground cinnamon (spice)
  29. chili powder (spice)
  30. garlic powder (spice)
  31. ground cumin (spice)
  32. red pepper flakes (spice)
  33. garlic salt
  34. parsley (spice)
  35. paprika (spice)
  36. rosemary (spice)
  37. thyme (spice)
  38. oregano (spice)
  39. tarragon (spice)
  40. thyme (spice)
  41. ginger (spice)
  42. pumpkin puree
  43. peanut butter
  44. applesauce (or homemade)

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