Grace's grocery guide v.19

You deserve an entire week of stress-free, healthy meals. No more long nights in the kitchen or overpriced take out. Healthy eating made easy with a grocery list, high-protein menu, and more.

Included in this grocery guide:

• Weekly menu

• Grocery list

• This week’s recipes

• Sunday success system

• Extra! Extra! Read all about it!

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Our kitchen renovation is in full swing this week, with tiling being one of the final steps to complete this project. Though I haven’t loved my stove being completely out of commission or the floor being covered in a few inches of dust, this project has given me a new challenge to find easier ways to cook the meals I share with you. Quite honestly, I am impressed by the versatility of what an air fryer and rice cooker can do when it comes to a healthy and easy meal. Who knew that a rice cooker could prepare pasta too?! My creativity skills have definitely been pushed this week.

Creativity is one of those skills that will continue to improve the more you practice it. For me, I didn’t always know how to prepare a healthy meal with veggies in a way that actually tastes good. I would throw a bunch of veggies in a bowl, pour some sauce and hope for the best. While we are friends of a good sauce at grace & greens, I don’t think it is the sauce alone that should be the star of the show. Thanks to books like Salt Fat Acid Heat and friends who have been willing to share feedback along the way, I’ve been able to learn what to include and exclude to make a delicious meal that is healthy & easy. My goal for you is to not only be able to eat healthy meals all week long, but also learn how to pull one together yourself. So, one weekend, when you are free-styling in the kitchen, you can quickly come up with a delicious dish that fuels your body and satisfies your taste buds too. As we jump in to this week’s dishes, know that flavor has not once been sacrificed by the omission of an oven when planning out the details. Now, you too can see the power that different kitchen tools have so that your cooking experience can continue to be seamless.

Be sure to read all the way to the bottom of this guide, so you can discover how I’ve drastically decreased the amount of time I spend in the kitchen during weeknights.

Question of the Week

Comment below! What is one thing you have done recently that has pushed you to be more creative?

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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 meals are gluten-free & dairy-free optional and packed with veggies. For a more plant-forward option, swap the protein for beans or tofu.

• Each recipe yields 4 servings—2 for dinner the night you cook and 2 for lunch the next day.

• Cooking solo? You can freeze 2 servings for later or share meals with a friend.

• For families, simply double the recipes to get 2 full meals on different days.

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Grocery list

To make your grocery shopping easier, I recommend copying this and adding it to your notes on your phone.

Fruits & veggies

• 1 bunch of bananas (smoothie)

• 1 pack of Medjool dates (smoothie)

• 1 bunch asparagus (shrimp salad)

• 1 bag spinach (shrimp salad)

• 7 mixed bell peppers (shrimp salad, taco bowls, romesco plate)

• 2 avocados (taco bowls)

• 3 limes (taco bowls, noodle bowls)

• 1 bunch cilantro (taco bowls)

• 1 lemon (shrimp salad, romesco plate)

• 1/2 head of cauliflower (romesco plate)

• 3 zucchini & squash (romesco plate)

• 1 head of garlic (tomato meatballs)

• 2 yellow onions (tomato meatballs, stir fry)

• 1 bag snow peas (stir fry)

• 1 bag cabbage slaw (stir fry)

Protein

• 1.5 lb wild-caught raw & peeled shrimp (shrimp salad)

• 2 lb lean ground turkey (taco bowls, tomato meatballs)

• 1 lb ground venison (noodle bowls)

• 1.5 lbs chicken breasts (romesco sauce)

• 1 block extra-firm tofu (romesco sauce)

• 1 lb ground beef (stir fry)

Frozen

• 1 bag frozen strawberries & raspberries (chia pudding)

• 1 bag frozen carrots (smoothie)

• 1 bag frozen California veggies (noodle bowls)

• 2 bags frozen cauliflower gnocchi (tomato meatballs)

• 1 bag frozen green beans (tomato meatballs)

• 1/2 bag frozen peas and carrots (stir fry)

Packaged goods

• 1 container almond milk or coconut water (smoothie)

• 1 bag chia seeds (chia pudding)

• 1 pack of seaweed (taco bowls)

• 1 pack rice noodles (noodle bowls)

• 1 jar roasted red bell peppers (romesco plate)

• 1 jar sun-dried tomatoes (romesco plate)

• 1 can tomato paste (tomato meatballs)

Pantry Staples Checklist

Money saving tip: Double check if you have these items in your pantry or fridge before purchasing.

• vanilla protein powder (smoothie, chia pudding)

• walnuts (smoothie)

• 2 cans coconut milk; 1 lite, 1 full-fat (chia pudding, tomato meatballs)

• honey (shrimp salad)

• white rice (taco bowls)

• salsa (red or green) (taco bowls)

• sesame oil (noodle bowls)

• peanut butter (noodle bowls)

• crunchy chili oil (noodle bowls, stir fry)

• coconut aminos (noodle bowls, stir fry)

• almonds (romesco plate)

• olive oil (Get a 15% discount on my new favorite olive oil - Kosterina)

• spices: cinnamon, nutmeg, ginger powder, garlic powder, taco seasoning, onion powder, salt, pepper, paprika, Italian seasoning, dried parsley

  “Grace’s recipes leave me feeling energized and ready to take on the day! Every recipe is made from simple ingredients I could get from any local grocery store. And nothing is processed. Once again, her recipes make me feel SO GOOD. I can’t recommend them enough!

  Matt, college student & intern

  Join 315+ people who are dedicated to living healthier as part of their full and wonderful lives so they can continue to feel good and flourish!

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This week’s recipes

All available to access for paying subscribers. Instead of clogging up your inbox, I’m trying out this approach. Let me know your thoughts!

Red berry coconut chia pudding

Creamy carrot cake smoothie

Simple shrimp salad with sunshine dressing

Cilantro-lime rice taco bowls

Thai peanut noodle bowl

Romesco sauce with roasted chicken and veggies

Tomato turkey meatballs with cauliflower gnocchi

Veggie-packed cabbage stir fry

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Do you want to take your healthy eating to the next level? Paid subscribers get:

• Full recipes with step-by-step instructions

• Bonus meal prep tips & time-saving hacks

• Exclusive healthy snack & dessert ideas

• Personalized support—you can ask me anything!

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The Sunday success system

Here’s exactly what I do during the 90 minute prep session on Sunday afternoons:

• Cook Sunday night’s meal

• Prep the ingredients for breakfast for easy grab-and-go mornings

• Pre-chop and roast veggies to speed up dinners

• Cook grains in advance and store or freeze for later

• Make and store sauces to add flavor without the extra effort later

Here’s the details

1. Make all of Sunday night’s meal

   1. Wash the asparagus and the bell peppers

   2. Air fry the shrimp.

   3. Air fry the asparagus and bell peppers

   4. Make the sunshine dressing

2. Prepare for Monday night’s meal

   1. Cook the ground turkey and bell peppers on the stove

   2. Cook the rice in the rice cooker

3. Prepare for Tuesday night’s meal

   1. Cook the venison in the air fryer

4. Prepare for Wednesday night’s meal

   1. Make the romesco sauce

5. Prep breakfasts

   1. Make the chia pudding and store in individual containers

   2. Freeze bananas and zucchini for smoothies

During the week, you will need to finish up the final pieces in under 15 - 30 minutes. Say goodbye to spending lots of time in the kitchen after a busy day!

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Extra! Extra! Read all about it!

Print out this resource to so you have all the conversions right beside you when you are cooking - The Kitchen Conversion Companion may interest you

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Are you always feeling tired? Check out these 10 Game-Changing Tips so you can feel more energized throughout your week.

I shared my story and what I learned about hormone health here. Did you get a chance to read it?

Want to save a few bucks on your publication next month? Share grace & greens with your friends! Refer a friend

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As always, if you have any questions or feedback, I would love to hear from you!

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.*