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Hello 2021! I’m excited to share this new meal plan with you, which is perfect for two people trying to make some healthier choices while also saving time and money. The meal plan is really approachable- no crazy ingredients or meals that will make picky eaters squirm. It’s always my goal to make you excited to eat each meal and be left full and satisfied. This plan is gluten-free and dairy-free with no refined sugars, or added artificial crap that leads so many to feel tired, sick, and blah all the time. Ready? Let’s dive into all the details for this gluten-free and dairy-free healthy meal plan and grocery list for two.
Note: This meal plan does not count calories, but rest assured that eating this way will lead to improved overall health, sleep, energy, mental health, and yes, a slimmer waist. To learn more about nutrition and the benefits of eating this way, you can read my Top 10 Takeaways from My Nutrition Program
Meal Plan
Grocery List
Additional Equipment Needed:
- Muffin tins & paper muffin cups
- Blender and/or food processor
- Measuring cups for wet & dry ingredients
- Tupperware containers for food storage, (at least 14 for Sunday prep) plus more for storing muffins and pesto.
- 4 mason jars with lids, or additional meal storage containers
- Aluminum foil
- Sheet pan
- Colander/ strainer
- Slow cooker
- Mixing bowls
Day-by-day Instructions
Day 0- Sunday (shop & prep day)
This could be Sunday, for most, but it’s more important to make sure this day is one where you can dedicate a couple hours to shopping and prepping for the week. A big effort today will mean tons of saved time throughout the week!
Meal Prep Instructions (est. time: ~2 hours)
- Pre-heat your oven to 375F for the muffins, and spray the muffin tin with avocado oil spray to make it non-stick, (alternative to use paper muffin cups).
- In a blender, add 2 ripe bananas, 2 cups oats, 2 eggs, 1/2 cup honey, 1/2 cup almond butter, 1/4 cup almond milk, 1 Tbsp. vanilla extract, 1 tsp. ground cinnamon, 1 tsp. baking powder, 1/2 tsp. baking soda, and 1/4 tsp. salt. Blend 30 seconds until smooth.
- Chop 1/2 cup of walnuts and stir them into the muffin batter.
- Pour the batter into the muffin tins until each is about 3/4 full.
- For a standard-sized muffin tin, bake your muffins for 20 minutes and check them for doneness. Insert a toothpick into a muffin, and if it pulls out clean they are done! If not, add 5 minutes to the cooking time and check again. If you’re using a mini muffin tin, start checking them around 12 minutes.Allow the muffins to cool, then store in an airtight container.
- While the muffins are baking, get a large pot full of salted water boiling.
- While you wait for that, chop a head of cauliflower into small florets and add them in a single layer to a foil-lined baking sheet. Add the whole pint of cherry tomatoes to this sheet pan too.
- Drizzle the veggies with 2 Tbsp. of avocado oil, and season them with salt and pepper. Toss to coat everything evenly, and then arrange the veggies in a single, even layer. Set the pan aside for now until we’re ready to put it in the oven.
- Let’s make some quick, easy pesto. Grab a food processor, (or clean out the blender you used earlier). Add in: 3 cups arugula, 3 cups basil leaves, (just replace the basil with more arugula if you can’t find enough), 1.5 cups of walnuts, 8 cloves garlic, 1 tsp. salt, black pepper, and the juice of a whole lemon. Pulse a couple times to start combining, and slowly drizzle in 1.5 cups of olive oil while you keep pulsing until it reaches the desired consistancy. Set pesto aside for now.
- Your muffins are probably out of the oven by now, so increase the temperature on the oven to 425F.
- Add two boxes of chickpea pasta to your boiling salted water and set a timer for 4 minutes, stirring frequently.Note: chickpea pasta water will get frothy. Stir if it starts boiling over. I also cook the chickpea pasta for less time than the box says.
- Add your roasted veggies to the oven and set another timer for 25 minutes.
- Drain the chickpea pasta, and return it to the pot (not over heat). Add in a cup or so of the pesto to start, and stir to coat. Keep adding pesto until it’s your desired saucy-ness level. (Don’t use it all, though! Save the remaining pesto in the fridge for a dinner later this week.) Once the veggies are out of the oven, you will stir these in the pesto pasta too. Portion out into 6 lunch servings, and let cool completely before putting them in the fridge.
- Next up, peel and chop 3 sweet potatoes into small 1/2″ cubes. You can arrange them on the same sheet pan you used for the cauliflower and tomatoes, just use new aluminum foil to line the pan. Again, coat with 2 Tbsp. avocado oil, salt, pepper, and toss to coat. Spread them out in a single, even layer and put them in the over for 30 minutes.
- Meanwhile, heat a large cast iron or metal skillet over medium heat. Add the 12 chicken apple sausages, turning every couple minutes until the sides are all golden brown, about 7-8 minutes. You may need to do this in two batches.
- Remove the sausages and drizzle 1 Tbsp. avocado oil into the same pan, then add the 3 bags of spinach. You may need to do this in batches too because it seems like a lot of spinach but it quickly wilts down to nothing. Sprinkle with salt and pepper, and stir until all the spinach is wilted down. This should only take a couple of minutes.
- Once the sweet potatoes are out of the oven you’re ready to portion out your breakfasts. Grab 6 Tupperware containers and add the sweet potatoes and spinach to the bottom. Put 2 sausages per container. Wait until fully cooled off before storing in the fridge.
- We’re almost done! Time to make dessert for the week: copycat (healthy!) Reese’s cups. Grab a small saucepan, and heat 3/4 cup coconut oil, 1/2 cup cocoa powder, 1/4 cup honey, and a pinch of salt. Whisk until melted and combined.
- Fill a regular sized muffin tin with paper liners. In each cup, add your first layer of the chocolate mixture, which is 1.5 Tbsp’s. in each. Then top each with the middle layer- a Tbsp. of almond butter in each. Finally, top them all off with an additional Tbsp of the chocolate mixture. If you have more leftover, divide it evenly amongst the cups. Put the muffin tin flat in the freezer for at least an hour until they are solid. YUM.
- Last thing! Almost there. Grab 4 mason jars. To each jar, add: 1/2 cup oats, 1/4 can pumpkin puree, 1/2 cup unsweetened almond milk, 1 Tbsp. chia seeds, 1/4 tsp. pumpkin pie spice, 1/4 cup blueberries, 2 tbsp. chopped walnuts, and 1 Tbsp. honey. Stir each jar to combine, and put in the fridge. DONE!
Don’t forget to freeze any meats to use towards the end of the week that might go bad before then.
You’re probably sick of cooking, but I promise dinner tonight is easy!
Day 0- Sunday Dinner: Chili
Ingredients:
1 Tbsp. avocado oil
1 lb. ground beef
3 Tbsp. chili powder
1 Tbsp. cumin
1 tsp. salt
Black pepper
1/8 tsp. cinnamon
1 red onion, diced (save some for topping)
1 red bell pepper, diced
1 poblano pepper, diced
2 jalapeño peppers, diced (save one for topping)
3 cloves garlic, minced
1 can tomato sauce (14 oz.)
2 cans medium chili beans (14 oz. each, don’t drain)
Corn tortilla chips, for serving
Cilantro, for serving
Instructions:
- Add 1 Tbsp. avocado oil to a large dutch oven or heavy pot over medium heat.
- Add the ground beef and all seasonings to the pot. Let the beef brown, and chop it up using a wooden spoon until it is no longer pink.
- Add in the diced onion, bell pepper, poblano pepper, and one of the diced jalapeños. Stir, and let cook for about 5 minutes.
- Add in the garlic, stir, and let cook 30 seconds before adding in a cup of cold water. As the pot steams, use your wooden spoon to scrape up the brown bits on the bottom.
- Add in the tomato sauce and two cans of beans. Add a pinch of salt and pepper. Stir, let come to a boil, and then reduce to a simmer. Let it cook about 30 minutes on a low simmer, stirring occasionally.
- Taste for seasoning- does it need more salt and pepper?
- Serve with diced raw onion, diced jalapeño, tortilla chips, and fresh cilantro, (only use 1/4 of your total cilantro in the fridge, you need it for other recipes)
- Portion out 2 servings with toppings for leftovers. Let cool completely before putting in the fridge.
Day 0 in the bag. It’s definitely the hardest day and most work. You did it!! Reward yourself with a frozen chocolate almond butter cup if you’d like 🙂
Day 1- Monday
Breakfast
Before your morning coffee, (which you’re only putting almond milk in, right?) drink 8 oz. of green juice to start your day and body off right. Just chug it right down when you wake up, and you’ve already put more vegetables in your body than most people do in a week.
When you get hungry, maybe 30 min to an hour later, (let the green juice sit in your empty stomach for a bit!) heat up your meal prepped sausage, sweet potatoes, and spinach breakfast. YUM. Grab some mustard if you’d like, the sausage is so good dipped in that.
In the morning: Prep dinner
Tonight you’re having the delicious asian pork rice bowls pictured above, and you’re going to make the slow cooker meat right now so it can cook all day.
In your crockpot, add:
2 Tbsp. avocado oil to the bottom to coat
3-4 lb. pork shoulder or pork roast
1 onion, sliced
6 cloves of garlic
1 cup orange juice
1 Tbsp. salt
Black pepper
1 Tbsp. cumin
Make sure the pork is evenly coated with spices, then secure the lid and put on LOW heat for 8 hours.
Lunch
Heat up and enjoy your pesto pasta with veggies! If you need a snack in the afternoon, grab one of the banana muffins.
Dinner
While the pork is finishing up, you’re going to make a quick slaw. Grab a large mixing bowl. Add 1/4 cup. avocado oil, 1/4 cup. white vinegar, 2 Tbsp. honey, a pinch of salt and pepper, and a pinch of cayenne pepper if you like things spicy. Whisk that together in the bottom of the mixing bowl, then add in the coleslaw and stir until evenly coated. Cover, and let sit in the fridge until you’re ready to eat.
Slice up a peeled cucumber and a jalapeño pepper. Chop up some cilantro, (again, about 1/4 of the total cilantro you started with as you need it for other days). Microwave your brown rice, 4 cups of it total.
To serve, shred the pork in the slow cooker with two forks, getting rid of the jiggly fat pieces if you see them. On your plate or in a bowl, start with 1 cup brown rice topped with some shredded pork, slaw, cucumbers, jalapeños, cilantro, fresh lime, and tamari (gluten-free soy sauce).
Portion out 2 more of these bowls for lunches, and save the rest of the pork and coleslaw separately for taco night tomorrow.
Day 1 finished! Reward yourself with a frozen chocolate almond butter cup if you’d like 🙂
Day 2- Tuesday
Breakfast
Before your morning coffee, (which you’re only putting almond milk in, right?) drink 8 oz. of green juice to start your day and body off right.
When you get hungry, maybe 30 min to an hour later, heat up your meal prepped sausage, sweet potatoes, and spinach breakfast.
Lunch
Heat up and enjoy your leftover chili! If you need a snack in the afternoon, grab one of the banana muffins
Dinner
Ready for taco night? The rewards of meal prep are really paying off right now because you don’t need to do much! Easy dinner coming right at you.
Serve your leftover pork with:
- warmed or charred corn tortillas
- leftover slaw
- 1/2 jar salsa verde
- sliced avocado
- fresh cilantro (1/4 of the total)
- diced red onion- dice a whole one and save half for tomorrow
- fresh lime juice
Day 3- Wednesday
Breakfast
Before your morning coffee, (which you’re only putting almond milk in, right?) drink 8 oz. of green juice to start your day and body off right.
When you get hungry, maybe 30 min to an hour later, heat up your final meal prepped sausage, sweet potatoes, and spinach breakfast.
Lunch
Heat up and enjoy your pesto pasta with veggies! If you need a snack in the afternoon, grab one of the banana muffins.
Dinner
Tonight you’re having fish with a fresh mango salsa, coconut rice, and broccoli. It’s going to be delicious & tropical!
- About an hour before you’re ready to eat, marinate the fish filets in a couple Tbsps avocado oil, the juice of a lemon, a minced clove of garlic, salt, and pepper. Let sit in the fridge until you’re ready to cook.
- Preheat your oven to 375F.
- Rinse and drain 1 cup of jasmine rice
- In a small sauce pot, add the rice, 3/4 a can of coconut milk, (save the rest for coffee if you want) 1 cup of water, 1 Tbsp of honey, and a pinch of salt. Stir, bring to a boil on medium heat, cover with a lid, and then reduce to a simmer on low heat. Let cook 20 minutes until the rice is tender and then fluff with a fork.
- Quickly make the mango salsa by combining your leftover diced red onion, diced mango, diced jalapeño, the rest of your cilantro minced finely, the juice of 1 lime, and a pinch of salt and pepper. Stir and set aside.
- While the rice cooks, line a baking sheet with aluminum foil and spray with avocado oil spray to keep it non-stick. Take the fish out of the marinade and place it on the pan with another spray of avocado oil on top, and another pinch of salt and pepper. Bake in the oven for 10 minutes.
- While that’s cooking, microwave the broccoli florets according to the directions, and finish with a pinch of salt and pepper.
- Serve the fish with a lemon wedge, rice, broccoli, and a ton of the mango salsa on top! Enjoy.
Day 4- Thursday
Breakfast
Before your morning coffee, (which you’re only putting almond milk in, right?) drink 8 oz. of green juice to start your day and body off right.
When you get hungry, maybe 30 min to an hour later, dig into your pumpkin pie overnight oats. You can eat them warm or cold!
Lunch
Heat up and enjoy your leftover asian pork rice bowl! When you’re heating it up, I would leave out the slaw and cucumber. It’s nice to have them cold, it’s a nice contrast to the warm rice bowl. If you need a snack in the afternoon, grab one of the banana muffins.
Dinner
You’re going to double up this recipe forSheet Pan Pesto Chicken and Veggiesso you have two leftover servings for lunches this weekend! Use your leftover pesto that you made Sunday.
Day 5- Friday
Breakfast
Before your morning coffee, (which you’re only putting almond milk in, right?) drink 8 oz. of green juice to start your day and body off right.
When you get hungry, maybe 30 min to an hour later, dig into your pumpkin pie overnight oats. You can eat them warm or cold!
Lunch
Heat up and enjoy your final pesto pasta with veggies! If you need a snack in the afternoon, grab one of the banana muffins.
Dinner
Dinner tonight is so easy yet so delicious. Salsa verde chicken with chipotle mashed potatoes and brussels sprouts.
Ingredients:
- 1.5 lbs. boneless, skinless chicken breast, cut into 4 portions
- 1/2 jar of salsa verde
- 4 russet potatoes
- 1 lb. brussels sprouts, cut in half
- canned chipotles in adobo
- 4 Tbsp. ghee, divided
- 2 Tbsp. avocado oil
- 1/4 cup almond milk
- salt & pepper
Instructions:
- Preheat the oven to 400
- Bring a large pot of salted water to a boil. Peel and quarter the potatoes, and let cook in the boiling water for 20 minutes, or until fork tender. Drain.
- While the water is boiling, toss your brussels sprouts with avocado oil, salt, and pepper. Lay them in a single, even layer on a foil-lined baking sheet and bake for 25 minutes.
- Dry off your chicken completely, and season both sides with salt and pepper.
- Heat a large skillet over medium heat, and add one tablespoon of ghee. Once the butter is melted, add two pieces of chicken to the pan. Cooking the chicken in small batches with space ensures they will get nice and brown.
- Cook the chicken for 4 minutes on each side, until golden brown, and then let rest on paper towels. Repeat with the other two chicken breasts, (you may want to add another tablespoon of ghee to the pan) and let them drain on paper towels as well.
- In the empty pan of chicken drippings, add the salsa verde, and scrape up all the brown bits of flavor on the bottom.
- Once the salsa is simmering, reduce the head to low and add the chicken. Let simmer 10 more minutes.
- Meanwhile, finish your mashed potatoes. Return the drained potatoes to the large pot over low heat.Melt 2 tablespoons of ghee and add ¼ cup of almond milk to the potatoes. Season generously with salt and pepper, and use an electric mixer to mash the potatoes.
- Now, add the chipotle peppers to the potatoes. I use two for medium/hot, so adjust accordingly to your taste. Make sure to break up and incorporate the peppers into the potatoes with the electric mixer.
- Serve the chicken with some extra salsa verde, a big scoop of chipotle mashed potatoes, and brussels.
- Portion out 2 leftover servings. Wait until they cool completely before storing them in the fridge.
Day 6- Saturday
Breakfast
Welcome to the weekend! Before your morning coffee, (which you’re only putting almond milk in, right?) drink 8 oz. of green juice to start your day and body off right.
You won’t be cooking dinner tonight, so you’ll be making a fresh breakfast that gives you leftovers for tomorrow. Follow this recipe forHealthy Southwest Breakfast Scrambleaccording to the directions.
Lunch
Heat up and enjoy your leftover pesto chicken with veggies! If you need a snack in the afternoon, grab one of the banana muffins.
Dinner
It’s been a long week of cooking. Treat yourself to some takeout!
Day 7- Sunday
Breakfast
Welcome to the weekend! Before your morning coffee, (which you’re only putting almond milk in, right?) drink 8 oz. of green juice to start your day and body off right.
When you get hungry, heat up your leftover southwest breakfast scramble.
Lunch
Heat up and enjoy your leftover salsa verde chicken with chipotle mashed potatoes and brussels! If you need a snack in the afternoon, grab one of the banana muffins.
After that, it’s time to shop and prep for next week!
