And that’s a wrap on another great week! It was filled with a celebration to send friends off on as they move to the beach, helping other friends move furniture in town, and packing up for a trip to #ExpoWest in Cali next week (more details to come).
Follow along on Instagram this week to hear from all sorts of people on their #1 tip to making healthy eating easier.
If you’re anything like me, you know how to pack a schedule full - what a skill lol! While there are so many wonderful activities and events to say ‘yes’ to, I’ve learned the power of using ‘yes’ wisely. There is also great value in saying ‘yes’ to rest; ‘yes’ to slowing down; and ‘yes’ to taking a little time to do the things that fill you back up, so you don’t feel drained all the time.
Here are a few things I’ve incorporated into my weekend routine that I’m saying ‘yes’ to:
Spending more time outside
Waking up with the sun instead of an alarm clock
Enjoying a good book
Preparing some ingredients for a healthy week of meals ahead (This blog is here to make this very ‘yes’ easier for you!)
Hanging out at home, puttering around
Sipping coffee in front of the window where the sunlight shines in
Finding a good movie or show to watch with my husband
Walking around the neighborhood with our dog
Use your ‘yes’ wisely so you can show up as the best version of yourself this week. Remember, we were not created to work and go-go-go all of the time. What is one thing you can say ‘yes’ to that will help fill up your cup this weekend?
Each week, I send a grocery guide that helps you eat healthy all week long without the added mental load or time it takes to plan everything. You can subscribe for free now to get them delivered to your inbox!
Menu
Let’s make it easier for you to eat healthy, nourishing meals every day this week!
Before we jump in to the details, here are a few things to note so that we can make these recipes work best for you1:
Dietary restrictions? All of these meals are gluten-free & dairy-free and packed with veggies. For a more plant-forward option, swap the protein for beans.
Each recipe yields 4 servings—2 for dinner the night you cook and 2 for lunch the next day.
Cooking solo? You can freeze two servings for later or share meals with a friend.
For families, simply double the recipes to get two full meals on different days.
This meal plan starts Sunday night and ends Friday night. The weekends are for you to choose, or reuse something from the week.
Grocery List
To make your grocery shopping easier, I recommend copying this and adding it to your notes on your phone.
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Fruits & Veggies:
1 bunch bananas (smoothies)
1 bag mixed greens (breakfast bowl, smoothie, curry)
1 bunch cilantro (curry, sweet potato boats)
3 limes (curry, sweet potato boats)
1 yellow onion (curry, stir fry)
5 zucchinis (steak bites, lettuce wraps, greek bowl)
4 sweet potatoes (sweet potato boats)
5 mixed bell peppers (sweet potato boats, curry, greek bowl)
1 bag butter crunch lettuce (greek bowl, lettuce wraps)
1 bag cabbage slaw (stir fry)
7 potatoes (greek bowls, lettuce wraps)
1 bag snow peas (stir fry)
Protein:
1 pack chicken sausage (Bilinski’s Organic Wild Mushroom with Italian Herbs Chicken Sausage) (breakfast bowl)
1 carton eggs (breakfast bowl)
3 lb 93/7 ground beef (stir fry, potato boats)
1 lb 93/7 ground turkey (greek bowl)
2 lbs chicken breasts (curry)
1 lb chicken tenders (lettuce wraps)
4 shoulder tenders (steak bites)
Frozen:
1 bag frozen peas and carrots (stir fry)
1 bag frozen cauliflower (curry)
Packaged Goods:
1 bag chocolate protein powder (Kion Grass-Fed Pasture-Raised Chocolate Protein) (smoothie)
1 bag sunflower seeds (smoothie)
1 bag cacao nibs (smoothie)
1 can roasted and diced tomatoes (curry)
1 can coconut milk (full-fat or light) (curry)
1 can chickpeas (curry)
1 container roasted red pepper hummus (greek bowl)
Items You Might Already Have at Home:
olive oil
sesame oil
coconut aminos
crunchy chili oil
almond butter
hot sauce
white rice
Spices: cinnamon, garlic powder, onion powder, dried oregano, dried basil, dried parsley, ground cumin, red pepper flakes, ginger powder, curry powder, turmeric powder, sesame seeds/everything but the bagel seasoning
Ingredient Prep Plan
I set about an hour and half aside on Sunday to prepare me for the week ahead. It helps that I grocery shop on Saturday so that I don’t spend the whole afternoon preparing our food. In that time, I am able to get a lot done and can feel more prepared going into the following week:
Prepare Sunday night’s dinner
Cook meat on the stove while chopping the veggies.
Cook a large pot of white rice to be used for Sunday and Monday’s dinners.
Prep for breakfasts
Peel and freeze bananas.
Chop out the chicken sausage and place in an air tight container.
Prep veggies
Wash and chop the yellow onion. Save half of it in an air tight container for later in the week.
Chop only (wait to wash until just before cooking) zucchini and mixed bell peppers. Place in a bowl and cover with aluminum foil in the fridge for later.
Place the cilantro in a glass jar full of water and cover with a plastic bag to keep it fresh until use.
Wash sweet potatoes and bake in the oven whole at 400F for 60 - 90 minutes. Store in an air tight container in the fridge for later this week.
Slice limes and place them in an airtight container in the fridge.
Prepare protein
Wash and chop chicken and place in air tight container for curry night.
Cook ground beef on the stove for the sweet potato boat night.
Your efficient home kitchen is setting you up for a healthy and successful week. You should be proud of yourself for prioritizing your own health, so you can do all the other things that make up your wonderful life with the energy they deserve.
As always, I love to see your creations, so please, tag me on TikTok and Instagram if you make something that you enjoyed. You can also find me on YouTube.
Thanks for reading and I hope you have a great week,
Grace Barker
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1*Please note that the information provided here is for general knowledge only and should not be considered as personalized nutrition advice. I am not a registered dietitian and cannot provide medical or dietary guidance for specific health conditions. Always consult with a qualified healthcare professional before making any significant changes to your diet.