Real Food Meal Plan Kit: January 27-February 9

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Welcome to the new meal plan!

I’m excited to announce I’ve been working on a few changes to the weekly meal plan. No longer is the meal plan weekly or just a meal plan. This new version is now called the “Real Food Meal Plan Kit”. Let me share two new features. Features designed to help ease your meal planning, ensuring real food is served and enjoyed, daily.

1. Two Week Plan: The new plan is now two weeks long, fourteen days. I’ve found the best way for me to keep on track with spending is by having an extended plan. I used to plan out two weeks worth of meals, but last year, with a busy life I stopped and my budget suffered. With a two week plan I have a vision. A vision for the mushrooms I bought last week which will be used again next Monday to create a new meal. Every ingredient has a purpose and can be used multiple times when a meal plan is extended.

This also allows me to make bigger purchases, such as flour or maple syrup. It’s hard to justify a $20 maple syrup purchase for just a week, for one recipe, but looking long-term allows me to have multiple purposes for each product.

This meal plan isn’t designated in days, rather each day is marked “day 1, day 2, day3”. Play around with the meals, if you just can’t do meatloaf on day one, move it to day five. There’s flexibility, but structure with this plan. Practical, flexible meal planning order.

2. Shopping List: Even with great recipes, I’ve found the hardest part of planning is the list making. Looking at every recipe and writing down exactly what I need. I’ve done all the list making for you.

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 out there.

This meal plan is created to be as resourceful as possible. From reusing chicken meat and bones 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.

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. I promise, you won’t be disappointed.

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.

Meal Plan

Shopping List


  1. raw milk
  2. plain whole-milk yogurt
  3. sour cream
  4. mozzarella cheese
  5. gouda cheese
  6. cheddar cheese
  7. pastured butter


  1. pastured eggs
  2. 2-3 (depending on size of family) whole pastured chickens
  3. ham (I like Applegate brand)
  4. bacon (I like Applegate brand)
  5. 2 lbs grass-fed ground beef
  6. pastured chicken thighs
  7. grass-fed chuck roast
  8. 1 can wild caught salmon
  9. homemade chicken stock
  10. homemade beef stock


  1. celery
  2. carrots
  3. potatoes
  4. asparagus
  5. kale
  6. mushrooms
  7. spinach
  8. swiss chard
  9. collard greens
  10. shallot
  11. beets
  12. corn (organic)- use frozen if fresh is not available
  13. fresh herbs: rosemary, oregano, thyme, basil, cilantro
  14. lemons
  15. tomatoes
  16. bell pepper
  17. white (sweet) onions
  18. garlic
  19. pomegranate seeds
  20. limes
  21. dates
  22. bananas
  23. strawberries
  24. seasonal fruit of choice for breakfast and fruit salad


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

Dry Goods

  1. rice
  2. active dry yeast
  3. sprouted whole wheat flour (or sub whole wheat)
  4. whole wheat flour
  5. whole wheat pastry flour
  6. sucanat
  7. good-quality salt
  8. baking powder
  9. baking soda
  10. sun-dried tomatoes (oil-packed)
  11. breadcrumbs
  12. organic soy sauce
  13. Worcestershire sauce
  14. poppy seeds
  15. sesame seeds
  16. raw honey
  17. chia seeds
  18. black beans-dry
  19. white beans-dry
  20. lentils-dry
  21. organic tortillas
  22. 1 can tomato sauce (not pasta sauce)
  23. hot sauce
  24. 2 packages macaroni noodles
  25. olive oil
  26. coconut oil
  27. balsamic vinegar
  28. apple cider vinegar
  29. maple syrup
  30. walnuts or almonds
  31. rolled oats (not instant or steal cut)
  32. coconut flakes
  33. dried fruit
  34. ground cinnamon (spice)
  35. garlic powder (spice)
  36. ground coriander (spice)
  37. red pepper flakes (spice)
  38. bay leaves (spice)
  39. thyme (spice)
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