s e m o n i a n

If you are like me, you REALLY love food! And if you are like me, you could use a little help connecting healthy, diverse and realistic meal planning with appropriate, efficient grocery shopping. My good friend, Loren Brill who guest blogs on Food Fridays, helped me put together a nifty little three day meal plan and its coordinating grocery list. We worked hard to re-purpose ingredients for multiple meals. Try it out:

GROCERY LIST

½ doz eggs
8oz parmesan cheese
1 loaf of fresh whole grain all natural bread
Cereal (whole grain with high fiber, low fat, low sugar)
3 small plain greek yogurts
3 chicken breasts
3 carrots
Case cherry tomatoes
1 lemon
1 package mesclun lettuce
1 package fresh spinach
1 red pepper
Pickles (your faves)
1 cucumber
Garbanzo beans
Clove of garlic
1 large sweet potato
Bunch of rosemary
Bunch of dill
Raw honey
Extra virgin olive oil
Peanut Butter/Almond Butter (100% All Natural)
Fruit sweetened jam
Mustard
Kettle brand chips
1 can of tuna in water
6-8 oz salmon
4-8 oz lean grass fed beef
100% Whole wheat pasta
Quinoa
Pesto sauce
1 Package raw almonds
Figs
Your favorite fruits
Dark Chocolate Bar (70% Cocoa)
Orange or POM Juice
Seltzer
Salt n pepper

MEALS

Please note: On the first night, you’ll want to bake or grill your chicken breasts with your favorite spices to use for multiple meals.

Three Breakfasts

1. 2 Eggs, topped with cherry tomatoes, basil, grated parmesan with 1 or 2 pieces of bread (You could make this a sandwich), or just spread bread with butter and fruit sweetened jam.

2. Whole grain cereal with 1% milk or Almond milk topped with your favorite fruit.

3. Plain yogurt, raw honey, topped with fresh figs.

Three Lunches

1. Grilled Chicken Breast Sandwich—salt n pepper, lettuce, tomato, mustard, 1 or 2 slices of bread.

2. Spinach Salad—cherry tomatoes, diced carrots, cucumber, diced peppers, cherry tomatoes, garbanzo beans, grilled diced chicken. Slice of bread.

3. Tuna Fish Sandwich—mix with mustard, chopped pickles, olive oil and a dash of vinegar, 1 or 2 slices of bread. Sliced fruit.

Three Dinners

1. Grilled Salmon—4-8oz Salmon, bake or grill, seasoned with dill, lemon, salt n pepper. Quinoa Salad—Make quinoa and mix with chopped lettuce, tomato, carrots and cucumber, dash of olive oil, vinegar and salt n pepper.

2. Grilled Beef-4-8 oz beef, Bake or grill, seasoned with coarse black pepper and garlic. Sauteé spinach with olive oil, lemon and garlic. Baked sweet potato french fries, seasoned with rosemary, salt n pepper, olive oil.

3. Single portion of whole wheat pasta, drizzled with with pesto sauce and diced chicken breast. Top with grated parmesan. Add a small salad of greens, tomatoes, carrots, sliced pepper and cucumber, seasoned with lemon juice and salt n pepper.

Drinks

POM juice, orange juice, seltzer, coffee

Dessert/Snacks

1oz Dark chocolate
Sorbet
Fruit, yogurt, nuts
PB & J or PB & Honey

Let me know what you think of our meal plan and how it worked for you!
Enjoy your food.